Advanced RX: Bench Press 10-8-6-4
Bench Press 10-8-6-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Advanced RX
Advanced RX: Bench Press 10-8-6-4 & 4 RFT: Runs, Back Squats, Bench Press and Legless Rope Climbs
Advanced RX Class:
Bench Press 10-8-6-4
Bench Press 10-8-6-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Runs, Back Squats, Bench Press and Legless Rope Climbs
4 rounds for time of:
Run 400m
12 Back Squats (155/105#)
12 Bench Press (135/95#)
2 Legless Rope Climbs
Photo by @robcwilson
Thanksgiving Week Schedule:
- M/Tu/W: Normal Class Schedule
- Thursday 11/22: Closed! No classes
- Friday 11/23: One class @ 10am
- Saturday 11/24: Normal Class Schedule
Wodapalooza, Cape Town Partnership Signals Industry Shift on Qualifiers
Results
Advanced RX: Bulger
Advanced RX Class:
Bulger
10 rounds for time of:
Run 150m
7 Chest-to-bar Pull-ups
7 Front Squats (135#/95#)
7 Handstand Push-ups
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth. ~ www.crossfit.com
Photo by @robcwilson
Adv RX: Squat Clean Thruster 1-1-1-1-1 & FT: Squat Clean Thrusters, Toes-to-bars and Double Unders
Advanced RX Class:
Squat Clean Thruster 1-1-1-1-1
Squat Clean Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Squat Clean Thrusters, Toes-to-bars and Double Unders
For time:
10 Squat Clean Thrusters (135#/95#)
10 Toes-to-bars
30 Double Unders
8 Squat Clean Thrusters
8 Toes-to-bars
30 Double Unders
6 Squat Clean Thrusters
6 Toes-to-bars
30 Double Unders
4 Squat Clean Thrusters
4 Toes-to-bars
30 Double Unders
2 Squat Clean Thrusters
2 Toes-to-bars
30 Double Unders
Photo by @robcwilson
Results
Results
Advanced RX: EMOM for 10 mins: Squat Snatch & AMReps 3 Min Repeats: Run, Muscle-ups and Squat Snatches
Advanced RX Class:
EMOM for 10 mins: Squat Snatch
1 Squat Snatch, pick load
Every 1 min for 10 mins.
AMReps 3 Min Repeats: Run, Muscle-ups and Squat Snatches
In 3 min windows:
Run 400m
4 Muscle-ups
Max reps in time remaining, Squat Snatch (135#/95#)
*Rest 3 mins between rounds. Repeat 3 minute AMRep/ 3 minute Rest windows until 30 Squat Snatches have been achieved.
Photo by @robcwilson
Advanced RX: EMOM for 10 mins: Squat Snatch
Adv RX: Every 3 mins for 15 mins: Bench Press and Handstand Walk & 10 RFT: Rows and Bench Press
Adv RX Class:
Every 3 mins for 15 mins: Bench Press and Handstand Walk
Every 3 mins for 15 mins do:
3 Bench Press, pick load
Handstand Walk, 25 ft
10 RFT: Rows and Bench Press
10 rounds for time of:
Row 300m
6 Bench Press (205#/125#)
Adv RX: Every 3 mins for 15 mins: Bench Press and Handstand Walk
Adv RX: Every 3 mins for 15 mins: Bench Press and Handstand Walk
Every 3 mins for 15 mins do:
3 Bench Press, pick load
Handstand Walk, 25 ft
Advanced RX: EMOM for 8 mins: Power Clean & Pt. 1: AMRAP 10 mins: Power Cleans and Toes-to-bars & Pt. 2: 5 RFT: Double Unders and Runs
Advanced RX Class:
EMOM for 8 mins: Power Clean
1 Power Clean, pick load
Every 1 min for 8 mins.
Pt. 1: AMRAP 10 mins: Power Cleans and Toes-to-bars
Complete as many rounds as possible in 10 mins of:
5 Power Cleans (205#/135#)
10 Toes-to-bars
* Rest 3 min. then complete Pt. 2
Pt. 2: 5 RFT: Double Unders and Runs
5 rounds for time of:
35 Double Unders
Run 200m
Advanced RX: Deadlift + Hang Clean + Hang Clean & Jerk & Chipper: Row, Handstand Walks, Single Dumbbell Hang Clean & Jerks and K2E
Advanced RX Class:
2018 CrossFit Team Series Event 7
10 mins to establish a 1 rep max each of:
Deadlift + Hang Clean + Hang Clean & Jerk
Log heaviest successful complex for each athlete (1 lb = 1 rep).
Chipper: Row, Handstand Walks, Single Dumbbell Hang Clean & Jerks and K2E
For time:
25 Row Calories
Handstand Walk, 25 ft
40 Single Dumbbell Hang Clean & Jerks (50#/35#)
25 Knees-to-elbows
Handstand Walk, 25 ft
25 Knees-to-elbows
40 Single Dumbbell Hang Clean & Jerks
Handstand Walk, 25 ft
25 Row Calories
* Alternate DB HC&J however you want but must do 20 reps total each arm on each round
Photo by @robcwilson