Push Press 2-2-2-2
Push Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Double Unders and Thrusters
3 rounds for time of:
Run 200m
50 Double Unders
25 Thrusters (95#/65#)
Author: snoridgecf
Push Press 2-2-2-2
Push Press 2-2-2-2
Push Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Alt EMOM 10 mins: Clean & Jerks and Snatches & Holleyman
Advanced RX Class:
Alt EMOM 10 mins: Squat Clean & Jerks and Squat Snatches
Every 1 min for 10 mins, alternating between:
3 Squat Clean & Jerks, pick load
3 Squat Snatches, pick load
“Holleyman“
30 rounds for time of:
5 Wall Balls (20#/14#)
3 Handstand Push Ups
1 Power Clean (225#/155#)
BTWB
Photo by @robcwilson
“U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.” ~ CrossFit.com
So far we are at 6 people signed up for the Open. Do it now!
Update Show: Open Registration is LIVE
Results
Power Clean : 1 Rep Max & Team WOD: Rows, Wall Balls, Pull-ups, Overhead Sit-ups, Burpees
Power Clean : 1 Rep Max
Record your best Power Clean 1 Rep Max lift.
Team of 2 share a bar. 8 minutes on the clock starting from empty bar.
Team WOD: Rows, Wall Balls, Pull-ups, Overhead Sit-ups, Burpees
In teams of 2, complete for time:
2000m Row
120 Wall Balls (20#/14#)
80 Pull-ups
60 Overhead Sit-ups (35#/15# plate)
40 Burpees
* One partner works at a time.
** Chip through the exercises but split up reps however you wish. Must go in order (i.e. row, wall balls, and squats, etc.)
Post total time.
Alt EMOM 10 mins: Squat Clean & Jerks and Squat Snatches
Alt EMOM 10 mins: Squat Clean & Jerks and Squat Snatches
Every 1 min for 10 mins, alternating between:
3 Squat Clean & Jerks, pick load
3 Squat Snatches, pick load
Power Clean : 1 Rep Max
Power Clean : 1 Rep Max
Record your best Power Clean 1 Rep Max lift.
Team of 2 share a bar. 8 minutes on the clock starting from empty bar.
Bench Press 5-4-3-2-1 & 3 RFT: Rows, Deadlifts and Box Jump Overs
Bench Press 5-4-3-2-1
Bench Press 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Deadlifts and Box Jump Overs
3 rounds for time of:
Row 500m
12 Deadlifts (225#/155#)
21 Box Jump Overs (24″/20″)
BTWB
Photo by @robcwilson
Events:
Sign up for the Open! When you do make sure you register for the Open and choose our gym to be part of the SRCF team. Starts Feb. 25 and goes through Mar. 28 with one WOD per week. You can scale or go RX from week to week.
Registration for the 2016 Reebok CrossFit Games Open is now live!
Bench Press 5-4-3-2-1
Bench Press 5-4-3-2-1
Bench Press 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
EMOM for 8 mins: Squat Cleans and Front Squats & AMRAP 15 mins: Back Squats, Handstand Push Ups, Knees To Elbows and Muscle Ups
EMOM for 8 mins: Squat Cleans and Front Squats
Every 1 min for 8 mins do:
1 Squat Clean, pick load
3 Front Squats
AMRAP 15 mins: Back Squats, Handstand Push Ups, Knees To Elbows and Muscle Ups
Complete as many rounds as possible in 15 mins of:
10 Back Squats (135#/95#)
5 Handstand Push Ups
10 Knees To Elbows
5 Muscle Ups
BTWB
Photo by @robcwilson
Start signing up for the Open! When you do make sure you register for the Open and choose our gym to be part of the SRCF team.
Registration for the 2016 Reebok CrossFit Games Open is now live!
Every 1 min for 8 mins: Squat Cleans and Front Squats
Every 1 min for 8 mins: Squat Cleans and Front Squats
Every 1 min for 8 mins do:
1 Squat Clean, pick load
3 Front Squats