AMRAP “Jackie” 15 mins: Rows, Thrusters, and Pull-ups
Complete as many rounds as possible in 15 mins of “Jackie”:
Row 1000m
50 Thrusters (45#/33#)
30 Pull-ups
Author: snoridgecf
Advanced RX: Lifting: Power Clean + 1 Hang Power Clean + 1 Push Jerk
Advanced RX: Lifting: Power Clean + 1 Hang Power Clean + 1 Push Jerk
Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Push Jerk 1-1-1-1-1, using heaviest weight per set
* Use mats
Team WOD: Hand Release Push-Ups, Double Unders, Power Cleans and Push Jerks
Team WOD: Hand Release Push-Ups, Double Unders, Power Cleans and Push Jerks
For time:
60 Hand Release Push-Ups
100 Double Unders
60 Power Cleans (135#/95#)
100 Double Unders
60 Push Jerks (135#/95#)
100 Double Unders
60 Hand Release Push-Ups
* Share one bar. Alternate work/rest with your partner.
Photo by @robcwilson
Advanced RX: Lifting: Power Clean + 1 Hang Power Clean + 1 Push Jerk & FT: Rows, Clean & Jerks, and Double Unders
Advanced RX Class:
Lifting: Power Clean + 1 Hang Power Clean + 1 Push Jerk
Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Push Jerk 1-1-1-1-1, using heaviest weight per set
* Complex 1+1+1
Deadlift 2-2-2-2-2
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.
* Touch and Go. No dropping DL. use mats.
Deadlift 2-2-2-2-2 & Alt EMOM 18 mins: Rows, Deadlifts and Strict Pull-ups
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.
* Touch and Go.
Alt EMOM 18 mins: Rows, Deadlifts and Strict Pull-ups
Every 1 min for 18 mins, alternating between:
Row M 150m / F 125m
9 Deadlifts, 225/155 lbs
5 Strict Pull-ups
* Touch and Go.
Photo by @robcwilson
Here’s a better photo of the color options for the blankets (the first was bad lighting). Preorder is on FB or you can order in the gym.
What, When, Why: Chalk – Let’s take a deeper dive into the structure and function of every CrossFitter’s favorite fine white powder (we hope!)
Here’s a better photo of the color options for the blankets (the first was bad lighting). Preorder is on FB or you can order in the gym.
What, When, Why: Chalk – Let’s take a deeper dive into the structure and function of every CrossFitter’s favorite fine white powder (we hope!)
Lifting: 1 Snatch Balance + 1 Overhead Squat
Lifting: 1 Snatch Balance + 1 Overhead Squat
Find a max for the complex:
1 Snatch Balance + 1 Overhead Squat
* From rack. Use mats in case of drops. Scale to 2 OHS.
Lifting: 1 Snatch Balance + 1 Overhead Squat & 2x AMRAP 5 mins: Overhead Squats, Toes-to-bars and Double Unders
Lifting: 1 Snatch Balance + 1 Overhead Squat
Find a max for the complex:
1 Snatch Balance + 1 Overhead Squat
* From rack. Scale to 2 OHS.
2x AMRAP 5 mins: Overhead Squats, Toes-to-bars and Double Unders
For 2 cycles:
AMRAP in 5 mins of:
8 Overhead Squats (95#/65#)
8 Toes-to-bars
25 Double Unders
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
* Repeat the AMRAP twice. Rest 1 Minute between each 5 minute AMRAP.
Bench Press & 10 RFT: Muscle-ups, Handstand Push-ups and Kettlebell Swings
Bench Press 4-4-4-4
Bench Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Muscle-up Practice
Practice muscle-ups
After bench press take 5 mins. to practice progressions or warm-up your MU’s or dips
10 RFT: Muscle-ups, Handstand Push-ups and Kettlebell Swings
10 rounds for time of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)
Photo by @robcwilsonCongrats to Mike M. for passing the Advanced RX Skills test tonight! After a whole bunch of hard work, practice and prep he cruised through it.
Considering dropping in to another CrossFit affiliate? Read on and don’t be a jerk!
The Wrong Kind of Jerk
now in the CrossFit Journal
Front Squat: 7RM & 21-15-9: Front Squats, Burpees and Pull-ups
21-15-9: Front Squats, Burpees and Pull-ups
21-15-9 reps, for time of:
Front Squat (95#/65#)
Burpee
Pull-up
Blanket Model Photo by @robcwilson
Michelle shows off the SRCF blanket during post WOD snuggie time.
Michelle shows off the SRCF blanket during post WOD snuggie time.
If you want to preorder one then go to the FB Group on the preorder post for more details on price, size and colors and note your color choice. These blankets are huge, soft, warm and we will NOT be ordering extras or another order this winter.