Author: snoridgecf

Bench Press 7-5-3-1 & AMReps 10 mins: Muscle Up (Unbroken) and Run

Bench Press 7-5-3-1

Bench Press 7-5-3-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMReps 10 mins: Muscle Up (Unbroken) and Run

As many reps as possible in 10 mins of:
Muscle Up (Unbroken)
Run 200m
* Each time you drop from the rings you must run 200m. Scale to Bar MU or Ring Dips max reps

BTWB

Photo by @robcwilson

Bethany Shadburne, Pete Shaw Win SouthFit CrossFit Challenge, Earn Invite to 2020 CrossFit Games

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Results

Results cont

Team WOD: AMRAP 18 mins: Wall Balls and Clean & Jerks

Team WOD: AMRAP 18 mins: Wall Balls and Clean & Jerks

As a team of 2 complete as many rounds as possible in 18 mins of:
10 Wall Balls (20#/14#)
3 Clean & Jerks (135#/95#)
* 1 person working at a time; complete 1 full round of WB and C&J and then swap with your partner

BTWB

Advanced RX: Death By Clean and Jerks & Checkout: 3 RFT: AbMat Sit-ups, Hollow Rocks and V-ups

Advanced RX Class:

Death By Clean and Jerks

Death By Clean & Jerk

With a continuously running clock perform:
1 Clean & Jerk (135#/95#) in the first 1 min
2 Clean & Jerks in the second 1 min
3 Clean & Jerks in the third 1 min
…
Continuing this for as long as you are able.

BTWB

Checkout: 3 RFT: AbMat Sit-ups, Hollow Rocks and V-ups

3 rounds for time of:
15 AbMat Sit-ups
10 Hollow Rocks
5 V-ups

BTWB

Weighted Strict Pull-up 2-2-2-2-2 & AMRAP 12 mins: Kettlebell Swings, Box Jumps and Double Unders

Weighted Strict Pull-up 2-2-2-2-2

Weighted Strict Pull-up 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 12 mins: Kettlebell Swings, Box Jumps and Double Unders

Complete as many rounds as possible in 12 mins of:
15 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
35 Double Unders

BTWB

Photo by @robcwilson

Results

Results cont

Power Snatch: 3RM & 7 RFT: Power Snatches, Pull-ups, Push-ups, and Air Squats

Power Snatch: 3RM

Find your Power Snatch 3 Rep Max.

BTWB

7 RFT: Power Snatches, Pull-ups, Push-ups, and Air Squats

7 rounds for time of:
5 Power Snatches (95#/65#)
5 Pull-ups
10 Push-ups
15 Air Squats

BTWB

Thruster: 3RM & Row : 4 x 500m Repeats

Thruster: 3RM

Record your best Thruster 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

BTWB

Row : 4 x 500m Repeats

Each for time:
Row: 4x 500m

Rest as needed between efforts.

BTWB

Photo by @robcwilson

Our membership rates are increasing slightly as of Jan. 1, 2020. See here for more info.

Results

Results cont

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