Advanced RX Class:
Lifting: Close Grip Snatches and Overhead Squat (close grip)
Close Grip Snatch 1-1-1-1-1 +Overhead Squat (close grip) 2-2-2-2-2, using heaviest weight per set
FT: Clean & Jerks, Round of “Cindy”
AKA “Speal V. Khalipa”
For time:
1 Clean & Jerk (155#/105#)
5 Pull-ups
10 Push-ups
15 Air Squats
2 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
3 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
4 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
5 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
6 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
7 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
8 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
9 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
10 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
10min Handstand Walk Practice
Practice the Handstand Walk progression for 10 minutes
Photo by Rob W.
Fun throwback WOD from 2010 called “Speal V. Khalipa” for the Adv. RX Class yesterday. Ascending clean and jerks with a round of “Cindy” between each round of barbell movements is a grinder and a good mental test.
Congrats to Jules who found out she is invited to the CrossFit Games this summer as one of the top 10 teens in the world. Jules finished 8th worldwide in the Girls 16-17 age division and will get to compete. Details are coming!