Advanced RX: Power Clean + Hang Power Clean + Front Squat 1-1-1-1-1
Power Clean + Hang Power Clean + Front Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Author: snoridgecf
Front Racked Alternating Reverse Lunge 6-6-6 & AMRAP 15 mins: Double Unders, Pull-ups, Front Rack Alternating Reverse Lunges and Power Clean & Jerks
Front Racked Alternating Reverse Lunge 6-6-6
Front Racked Alternating Reverse Lunge 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Double Unders, Pull-ups, Front Rack Alternating Reverse Lunges and Power Clean & Jerks
Complete as many rounds as possible in 15 mins of:
20 Double Unders
15 Pull-ups
10 Front Rack Alternating Reverse Lunges (115#/75#)
5 Power Clean & Jerks (115#/75#)
Photo by @robcwilson
The next Sanctional is underway starting today at CF Mayhem.
Bench Press 4-4-4-4-4 & Alt EMOM 18 mins: Rows, Ring Dips and Wall Balls
Bench Press 4-4-4-4-4
Bench Press 4-4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Rows, Ring Dips and Wall Balls
Every 1 min for 18 mins, alternating between:
Row 150m/125m
8 Ring Dips
12 Wall Balls (20#/14#)
EMOM for 10 mins: Squat Snatch & FT: Rows, Overhead Squats and Box Jumps
FT: Rows, Overhead Squats and Box Jumps
For time:
Row 1000m
50 Overhead Squats (95#/65#)
30 Box Jumps (30″/24″)
EMOM for 10 mins: Squat Snatch
Shoulder Press 5-5-5-5 & AMRAP 12 mins: Push Press, Toes-to-bars and Sumo Deadlift High-pulls
Shoulder Press 5-5-5-5
Shoulder Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Push Press, Toes-to-bars and Sumo Deadlift High-pulls
Complete as many rounds as possible in 12 mins of:
12 Push Press (75#/55#)
12 Toes-to-bars
12 Sumo Deadlift High-pulls (75#/55#)
Photo by @robcwilson
The Open Results are final and the top 20 qualifiers and National Champs are announced.
Vellner, Sigmundsdottir Win Open. National Champions Crowned
Shoulder Press 5-5-5-5
Shoulder Press 5-5-5-5
Shoulder Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 8-8-8 & 30-20-10: Back Squats, Hand Release Push-ups and Kettlebell Swings
Back Squat 8-8-8
Back Squat 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
30-20-10: Back Squats, Hand Release Push-ups and Kettlebell Swings
30-20-10 reps, for time of:
Back Squat (115#/75#)
Hand Release Push-up
Kettlebell Swing (53#/35#)
Advanced RX: Squat Clean Thruster 1-1-1-1 & Advanced RX: Half Kalsu
Advanced RX: Squat Clean Thruster 1-1-1-1
Squat Clean Thruster 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Half Kalsu
For Time:
50 Thrusters (135#/95#)
* Start each minute with 5 Burpees then max rep Thrusters
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 50 total thrusters.
Photo by @robcwilson
Team Kalsu: Light or Hvy Option
Team Kalsu: Light or Hvy Option
Teams of 2
– Every minute: 1 team member starts with 5 Burpees and with the remainder time performs Thrusters (95/65)
– Alternate partners every minute / Only one person working at one time.
– Time stops when team reaches a total of 100 Thrusters