CrossFit Liftoff: Snatch 1RM (20 minutes)
Record your best Snatch 1 Rep Max lift.
* Share a bar with your partner and each find a 1RM.
Author: snoridgecf
CrossFit Liftoff: Snatch 1RM (20 minutes) & CrossFit Liftoff: Clean & Jerk 1RM (15 minutes)
CrossFit Liftoff: Snatch 1RM
CrossFit Liftoff: Snatch 1RM & CrossFit Liftoff: Clean & Jerk 1RM
CrossFit Liftoff: Snatch 1RM (20 minutes) & CrossFit Liftoff: Clean & Jerk 1RM (15 minutes) & AMRAP 12 mins: Pull-ups, Row, Overhead Squats, Box Jumps and Pull-ups
CrossFit Liftoff: Snatch 1RM (20 minutes)
Record your best Snatch 1 Rep Max lift.
* Share a bar with your partner and each find a 1RM.
CrossFit Liftoff: Clean & Jerk 1RM (15 minutes)
Record your best Clean & Jerk 1 Rep Max lift.
* Share a bar with your partner and each find a 1RM.
AMRAP 12 mins: Pull-ups, Row, Overhead Squats, Box Jumps and Pull-ups
As a team of 2 complete as many rounds as possible in 12 mins of:
25 Pull-ups
50 Row Calories
100 Overhead Squats (45#)
50 Box Jumps (24″/20″)
25 Pull-ups
* If you are participating in the Liftoff you must complete this solo.
CrossFit Liftoff: Snatch 1RM & CrossFit Liftoff: Clean & Jerk 1RM & AMRAP 12 mins: Pull-ups, Row, Overhead Squats, Box Jumps and Pull-ups
AMRAP 12 mins: Pull-ups, Row, Overhead Squats, Box Jumps and Pull-ups
As a team of 2 complete as many rounds as possible in 12 mins of:
25 Pull-ups
50 Row Calories
100 Overhead Squats (45#)
50 Box Jumps (24″/20″)
25 Pull-ups
* If you are participating in the Liftoff you must complete this solo.
Thruster 3-3-3
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
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!