Author: snoridgecf

Advanced RX: Split Jerk 1-1-1-1-1 & AMRAP 15 mins: Clean & Jerks, Toes To Bars and Double Unders

Advanced RX Class:

Split Jerk 1-1-1-1-1

Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 15 mins: Clean & Jerks, Toes To Bars and Double Unders

Complete as many rounds as possible in 15 mins of:
8 Clean & Jerks (135#/95#)
12 Toes To Bars
40 Double Unders

BTWB

Weighted Pull Up 3-3-3-3-3 & 21-15-9: Deadlifts, Pull-ups and Runs

Weighted Pull Up 3-3-3-3-3

Weighted Pull-up 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

21-15-9: Deadlifts, Pull-ups and Runs

21-15-9 reps, for time of:
Deadlift (225#/155#)
Pull-up
Run 400m
* Touch and go

BTWB

Power Snatch : 2 RM (Touch and Go) & FT: Rows and Power Snatches

Power Snatch : 2 RM (Touch and Go)

Find your Power Snatch 2 Rep Max.
* Touch and go.

BTWB

FT: Rows and Power Snatches

For time:
Row 500m
25 Power Snatches (75#/55#)
Row 400m
20 Power Snatches
Row 300m
15 Power Snatches
Row 200m
10 Power Snatches
Row 100m
5 Power Snatches

BTWB

Photo by @robcwilson

Results 
Results cont

Front Squat 4-4-4 & FT: Front Squats and Rope Climbs

Front Squat 4-4-4

Front Squat 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

FT: Front Squats and Rope Climbs

For time:
10 Front Squats (135#/95#)
1 Rope Climb (15 ft.)
9 Front Squats
1 Rope Climb
8 Front Squats
1 Rope Climb
7 Front Squats
1 Rope Climb
6 Front Squats
1 Rope Climb
5 Front Squats
1 Rope Climb
4 Front Squats
1 Rope Climb
3 Front Squats
1 Rope Climb
2 Front Squats
1 Rope Climb
1 Front Squat
1 Rope Climb

BTWB

Bench Press 7-7-7 & 5 RFT: Handstand Push-ups, Ring Dips and Push-ups

Bench Press 7-7-7

Bench Press 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

5 RFT: Handstand Push-ups, Ring Dips and Push-ups

5 rounds for time of:
9 Handstand Push-ups
9 Ring Dips
9 Push-ups

BTWB

Photo by @robcwilson

This week’s benchmark variant was “JT”, a hero WOD of the same movements but the rep scheme is 21-15-9 for time. Breaking these into equal rounds extends the average time a bit as the transitions and muscle fatigue of the chest, shoulders and arms really slows things down.

The 2017 CrossFit Games are over and the Fittest have been crowned. What a great competition/fitness festival in Madison, WI that really went all out to accommodate the CrossFit community!
2017 Reebok CrossFit Games: New Era
Fraser Repeats, Toomey Victorious

SNORIDGE CROSSFIT