Power Snatch (Touch & Go) 5-4-3-2-1
Power Snatch (Touch & Go) 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats.
Author: snoridgecf
Hang Squat Clean + Front Squat: 1-1-1-1-1 & 27-21-15-9: One Arm Dumbbell Snatch, Wall Ball and Run
Hang Squat Clean + Front Squat: 1-1-1-1-1
Hang Squat Clean + Front Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
27-21-15-9: One Arm Dumbbell Snatch, Wall Ball and Run
27-21-15-9 reps, for time of:
One Arm Dumbbell Snatch (Alternating) (50#/35#)
Wall Ball (20#/14#)
Run 400m
Photos by @robcwilson
Happy birthday to Coach Shay!
SRCF Team Count: 14
Get signed up! The Open is coming Feb. 21st.
Get signed up! The Open is coming Feb. 21st.
- We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
- The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
- Select our gym when you register so that we can validate your scores
CrossFit Fittest in Cape Town Individual Events and Schedule
Three Big Things to Watch in Cape Town
Results
Results cont
Push Press: 3-3-3-3 & AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups, AbMat Sit-ups and Row
Push Press: 3-3-3-3
Push Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups, AbMat Sit-ups and Row
Complete as many rounds as possible in 16 mins of:
4 Bar Muscle-ups
8 Handstand Push-ups
12 AbMat Sit-ups
16 Row Calories
* Scale BMU to 6 Strict Pull-ups or 8 Ring Rows each round
Photo by @robcwilson
Back Squat: 1 Rep Max & 30-20-10: Power Cleans and Back Squats
30-20-10: Power Cleans and Back Squats
30-20-10 reps, for time of:
Power Clean (115#/75#)
Back Squat (115#/75#)
Advanced RX: Bear Complex 1-1-1-1-1 & FT: Squat Cleans, Handstand Push-ups, and Run Ladder
Advanced RX Class:
Bear Complex 1-1-1-1-1
Bear Complex 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Squat Cleans, Handstand Push-ups, and Run Ladder
For time:
5 Squat Cleans, 205/135 lbs
15 Handstand Push-ups
Run 100m
4 Squat Cleans
12 Handstand Push-ups
Run 200m
3 Squat Cleans
9 Handstand Push-ups
Run 300m
2 Squat Cleans
6 Handstand Push-ups
Run 400m
1 Squat Clean
3 Handstand Push-ups
Run 500m
Team WOD: AMRAP 20 mins w/ Buy-in: Row and Run then Medicine Ball Cleans, Pushe Press, and Medicine Ball Sit-ups
Team WOD: AMRAP 20 mins w/ Buy-in: Row and Run then Medicine Ball Cleans, Push Press, and Medicine Ball Sit-ups
As a team of 2 in 20 mins do:
Row 1500m
Run 1200m (Row/Run simultaneously)
then in the remaining time, AMRAP of:
10 Medicine Ball Cleans (20#/14#)
10 Push Press (95#/65#)
10 Medicine Ball Sit-ups (20#/14#)
* As a team of 2 one partner will row while the other runs. Split distance however you want. When both Row and Run are complete, then continue with AMRAP alternating each exercise of 10 reps with your partner.
Photo by @robcwilson
Advanced RX: Bear Complex 1-1-1-1-1
Advanced RX: Bear Complex 1-1-1-1-1
Bear Complex 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 2-2-2-2-2 & Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Box Jumps
Deadlift 2-2-2-2-2
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Box Jumps
Every 1 min for 18 mins, alternating between:
8 Deadlifts, pick load
16 Kettlebell Swings (53#/35#)
8 Box Jumps (30″/24″)
Photo by @robcwilson
Lifting: 1 Squat Snatch + 1 Overhead Squat & 5 RFT: Chest-to-bar Pull-ups, Overhead Squats and Runs
Lifting: 1 Squat Snatch + 1 Overhead Squat
Squat Snatch 1-1-1, using heaviest weight per set
Overhead Squat 1-1-1, using heaviest weight per set
* Complex
5 RFT: Chest-to-bar Pull-ups, Overhead Squats and Runs
5 rounds for time of:
10 Chest-to-bar Pull-ups
15 Overhead Squats (75#/55#)
Run 200m
Photo by @robcwilson
SRCF Team Count: 14
Get signed up! The Open is coming Feb. 21st.
Get signed up! The Open is coming Feb. 21st.
- We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
- The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
- Select our gym when you register so that we can validate your scores
The Pros & Cons of a Weightlifting Belt
Froning and Mayhem Freedom Fail to Qualify for the CrossFit Games
Hang Power Clean 3-3-3 & AMRAP 12 mins: Dumbbell Burpees, Dumbbell Clean & Jerks, and Toes-to-bars
Hang Power Clean 3-3-3
Hang Power Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Dumbbell Burpees, Dumbbell Clean & Jerks, and Toes-to-bars
Complete as many rounds as possible in 12 mins of:
6 Dumbbell Burpees (50#/35#)
6 Dumbbell Clean & Jerks (50#/35#)
6 Toes-to-bars
* Each DB Burpee starts from the Hang position. DL to hang, perform a burpee holding both DB’s, chest on the floor, stand back to hang with both DB’s for one rep.
** DB C&J touch one head of DB to floor, then PC and PJ.
Photo by @robcwilson