Thruster 3-3-3
Thruster 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* From rack. Use mats for misses
Author: snoridgecf
Thruster 3-3-3 & 3 RFT: Thrusters and Ball Slams
Thruster 3-3-3
Thruster 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* From rack. Use mats for misses
3 RFT: Thrusters and Ball Slams
3 rounds for time of:
25 Thrusters (75#/55#)
25 Ball Slams (30#/20#)
Photo by @robcwilson
Snatch Pull + Power Snatch : 1-1-1-1-1 & 5 RFT: Power Snatches and Lateral Burpees
Snatch Pull + Power Snatch : 1-1-1-1-1
Snatch Pull + Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* 1 Snatch Pull + 1 Power Snatch complex.
5 RFT: Power Snatches and Lateral Burpees
5 rounds for time of:
10 Power Snatches (95#/65#)
10 Lateral Burpees Over Barbell
Photo by @robcwilson
We are programming the CrossFit Liftoff events for this Saturday for the 0930 Main class and the Advanced RX Class (which will start at 1100). For both times: Athletes will have a set time to hit your max in the Snatch and then the Clean and Jerk. Then there will be a short 12 minute AMRAP as a team of 2 at the end. You will share a bar.
Change Is Coming To The 2018 Season
We are programming the CrossFit Liftoff events for this Saturday for the 0930 Main class and the Advanced RX Class (which will start at 1100). For both times: Athletes will have a set time to hit your max in the Snatch and then the Clean and Jerk. Then there will be a short 12 minute AMRAP as a team of 2 at the end. You will share a bar.
Change Is Coming To The 2018 Season
Jerk: 5RM (Split or Push)
Jerk: 5RM (Split or Push)
Find your Jerk 5 Rep Max.
* From rack, Split or Push. Use mats for drops!
Jerk: 5RM (Split or Push) & 2014 Masters Qualifier Event 3
2014 Masters Qualifier Event 3
3 rounds for time of:
50 Row (calories)
15 Handstand Push-ups
50 Double Unders
Photo by @robcwilson
CrossFitters continue making an impact in International Weightlifting:
Thuri Helgadottir Sets Two PRs at the IWF World Championships
Results
Results cont
CrossFitters continue making an impact in International Weightlifting:
Thuri Helgadottir Sets Two PRs at the IWF World Championships
Results
Results cont
Back Squat 5-5-5
Back Squat 5-5-5
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 5-5-5 & FT: Walking Lunges, Pull-ups and Sit-ups
Back Squat 5-5-5
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Walking Lunges, Pull-ups and Sit-ups
For time:
Walking Lunge, 100 ft
21 Pull-ups
21 Sit-up (abmat)
Walking Lunge, 100 ft
18 Pull-ups
18 Sit-up (abmat)
Walking Lunge, 100 ft
15 Pull-ups
15 Sit-up (abmat)
Walking Lunge, 100 ft
12 Pull-ups
12 Sit-up (abmat)
Walking Lunge, 100 ft
9 Pull-ups
9 Sit-up (abmat)
Walking Lunge, 100 ft
6 Pull-ups
6 Sit-up (abmat)
Photo by @robcwilson
Coming this Saturday to the team WOD and the Advanced RX Class:
The CrossFit Liftoff
History of the Liftoff
The Walking Lunge
Coming this Saturday to the team WOD and the Advanced RX Class:
The CrossFit Liftoff
History of the Liftoff
The Walking Lunge
Lifting: Bench Press and Bent Over Barbell Rows
Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 3-3-3-3-3, using heaviest weight per set
Bent Over Barbell Row 3-3-3-3-3, using heaviest weight per set
* alternate between lifts
Lifting: Bench Press and Bent Over Barbell Rows & AMRAP 12 mins: Kettlebell Swings, Box Jumps and Ring Dips
Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 3-3-3-3-3, using heaviest weight per set
Bent Over Barbell Row 3-3-3-3-3, using heaviest weight per set
* alternate between lifts
AMRAP 12 mins: Kettlebell Swings, Box Jumps and Ring Dips
Complete as many rounds as possible in 12 mins of:
10 Kettlebell Swings (70#/53#)
10 Box Jumps (24″/20″)
10 Ring Dips
Photo by @robcwilson
Advanced RX: Squat Clean 1-1-1
Advanced RX: Squat Clean 1-1-1
Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats