Author: snoridgecf
Shoulder Press 5-5-5 & 10-8-6-4-2: Hang Power Cleans and Push Jerks
Shoulder Press 5-5-5
Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-8-6-4-2: Hang Power Cleans and Push Jerks
10-8-6-4-2 reps, for time of:
Hang Power Clean (155#/105#)
Push Jerk (155#/105#)
We are very excited to welcome Coach Kelby to the team! He will be coaching the 5pm and 6pm classes on Wednesdays and Thursdays for us. After pestering him to get his L1 awhile back and then put it to use as an intern for us he is ready to coach people’s faces off!
Regionals have begun! Stream it live on YouTube or on games.crossfit.com
Schedule below:
Alt EMOM 10 mins: 1 Squat Clean + 2 Front Squats and Double Unders & 3 RFT: Runs, Burpees and Thrusters
Alt EMOM 10 mins: 1 Squat Clean + 2 Front Squats and Double Unders
Every 1 min for 10 mins, alternating between:
1 Squat Clean + 2 Front Squat, pick load
30 Double Unders
*If you cannot do 30 DU, scale to a lower number or use the minute to practice them.
3 RFT: Runs, Burpees and Thrusters
3 rounds for time of:
Run 400m
21 Burpees
12 Thrusters (95#/65#)
Snatch Balance 1-1-1-1-1
Snatch Balance 1-1-1-1-1
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
If you are new or if you cannot hit full ROM on a snatch, sub OHS. Focus is on speed DOWN and not a Push Press and slow OHS!
Snatch Balance 1-1-1-1-1 & 4 RFT: Runs, Power Snatches and Pull-ups
Snatch Balance 1-1-1-1-1
*Scale to Overhead Squat 1-1-1-1-1
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Runs, Power Snatches and Pull-ups
4 rounds for time of:
Run 400m
15 Power Snatches (75#/55#)
15 Pull-ups
Photo by @robcwilson
Regionals starts this week and continues for the next three weekends! Tune into the Pacific Regional on Thursday live on games.crossfit.com starting at 4PM PST. For a schedule on when the Regionals will be streaming click the link below. There is a calendar with times for each event and Region. First up are the Pacific, California and South Regions. The following weekend will be our West Regional in Portland along with the Atlantic Region.
Bench Press 5-5-5-5 & AMRAP 15 mins: Handstand Push-ups, AbMat Sit-ups and Air Squats
Lifting: Squat Cleans, Hang Squat Cleans and Jerks
Lifting: Squat Cleans, Hang Squat Cleans and Jerks
Squat Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
1+1+1
Team WOD: Clean and Jerks, Burpee Box Jumps, Pull-ups and Partner Run
Team WOD: Clean and Jerks, Burpee Box Jumps, Pull-ups and Partner Run
For time:
42 Power Clean & Jerks (115#/75#)
42 Burpee Box Jumps (24″/20″)
30 Power Clean & Jerks
30 Burpee Box Jumps
18 Power Clean & Jerks
18 Burpee Box Jumps
50 Pull-ups
Partner Run 400m
*Teams of 2, alternate reps as you go.
**400m Run as a team at the end.
Advanced RX: Lifting: Cleans, Hang Cleans and Jerks & Pt. 1 OHS and Bar MU Pt. 2 Push Jerk and Air Squats
Advanced RX Class:
Lifting: 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk
Squat Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
Pt. 1 OHS and Bar MU
3 rounds for time of:
12 Overhead Squats (135#/95#)
6 Bar Muscle Ups
Rest 5 Minutes between Part 1 and 2
Pt. 2 Push Jerks and Air Squats
2 rounds for time of:
20 Push Jerks (135#/95#)
100 Air Squats
Photo by @robcwilson
CF Games athlete Jacob Heppner completes 20 rounds of Mary in 20 minutes with Chest-to-Bar Pull-ups
15 Minutes: Choose Rope Climb or Handstand Walk Practice
15 Minutes: Choose Rope Climb or Handstand Walk Practice
Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice
This is not a timed workout.