Category: Advanced RX
Advanced RX: EMOM for 10 mins: 1 Hang Power Clean & AMReps 8 mins: Hang Power Clean
Advanced RX Class:
EMOM for 10 mins: 1 Hang Power Clean
1 Hang Power Clean, pick load
Every 1 min for 10 mins.
AMReps 8 mins: Hang Power Clean
As many reps as possible in 8 mins of:
Hang Power Clean (205#/140#)
Each time you break, perform 30 Air Squats
Photo by @robcwilson
Advanced RX: EMOM for 10 mins: 1 Hang Power Clean
Advanced RX: EMOM for 10 mins: 1 Hang Power Clean
1 Hang Power Clean, pick load
Every 1 min for 10 mins.
Advanced RX: Snatch Balance 2-2-2-2-2 & Chipper: Rows, KB Swings, Burpees and Power Snatch
Advanced RX: Snatch Balance 2-2-2-2-2
Snatch Balance 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Rows, KB Swings, Burpees and Power Snatch
For time:
30/25 Row Calories
25 Kettlebell Swings (70#/53#)
20 Burpees
15 Power Snatches (135#/95#)
20 Burpees
25 Kettlebell Swings
30/25 Row Calories
Photo by @robcwilson
Advanced RX: Snatch Balance 2-2-2-2-2
Advanced RX: Snatch Balance 2-2-2-2-2
Snatch Balance 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: EMOM for 10 mins: Power Snatches and Cleans & FT: 3 x 3 Round Couplets
Advanced RX Class:
EMOM for 10 mins: Power Snatches and Cleans
Every 1 min for 10 mins do:
1 Power Snatch
1 Clean
FT: 3 x 3 Round Couplets
For time:
3 rounds of:
5 Bar Muscle-ups
5 Snatches (155#/105#)
— then —
3 rounds of:
15 Deadlifts (155#/105#)
30 Air Squats
— then —
3 rounds of:
5 Bar Muscle-ups
5 Cleans (155#/105#)
*Power or full
Photo by @robcwilson
Which Panchik will qualify for the Games? Will Sara hold on and edge out Tia for the top spot?
Advanced RX: EMOM for 10 mins: Power Snatches and Cleans
Advanced RX: EMOM for 10 mins: Power Snatches and Cleans
Every 1 min for 10 mins do:
1 Power Snatch
1 Clean
Advanced RX: EMOM min for 10 mins: Clean & Jerk & Sh*t Ton of Ten: Power Cleans, Burpees, Push Jerks, Clean and Jerks
Advanced RX Class:
EMOM min for 10 mins: Clean & Jerk
1 Clean & Jerk, pick load
Every 1 min for 10 mins.
Sh*t Ton of Ten: Power Cleans, Burpees, Push Jerks, Clean and Jerks
For Time:
10 Power Cleans (135#/95#)
10 Burpees
10 Push Jerks (135#/95#)
10 Burpees
10 Clean and Jerks (135#/95#)
10 Burpees
10 Push Jerks
10 Burpees
10 Power Cleans
Post total time.
Photo by @robcwilson
We haven’t done this WOD in 10 years! Fast but furious! This was a training workout for our Affiliate Team back when basically most gyms could field a team at Regionals.
Watch the preview for the upcoming CF Games fun covering the 2019 Games:
Preview Released, “The Fittest” Available for Presale on iTunes
Advanced RX: EMOM min for 10 mins: Clean & Jerk
Advanced RX: EMOM min for 10 mins: Clean & Jerk
1 Clean & Jerk, pick load
Every 1 min for 10 mins.
Advanced RX: EMOM for 7 mins: Power Snatch & Randy
Advanced RXClass:
EMOM for 7 mins: Power Snatch
1 Power Snatch, pick load
Every 1 min for 7 mins.