Category: Advanced RX

Advanced RX: Alt EMOM 12 mins: Power Snatches and Double Unders & Chipper: Power Snatches, Ring Dips, Power Clean & Jerks, Pull-ups and Thrusters

Advanced RX Class:

Alt EMOM 12 mins: Power Snatches and Double Unders

Every 1 min for 12 mins, alternating between:
2 Power Snatches, pick load
30 Double Unders

BTWB

Chipper: Power Snatches, Ring Dips, Power Clean & Jerks, Pull-ups and Thrusters

For time:
15 Power Snatches (135#/95#)
30 Ring Dips
15 Power Clean & Jerks (135#/95#)
30 Pull-ups
15 Thrusters (135#/95#)

BTWB

Photo by @robcwilson

Results

Advanced RX: EMOM for 7 mins: Squat Clean + Front Squat & AMRAP 17 mins: Muscle-ups, Squat Cleans, Handstand Push-ups and Runs

Advanced RX Class:

EMOM for 7 mins: Squat Clean + Front Squat

1 Squat Clean + Front Squat, pick load

Every 1 min for 7 mins.

BTWB

AMRAP 17 mins: Muscle-ups, Squat Cleans, Handstand Push-ups and Runs

Complete as many rounds as possible in 17 mins of:
2 Muscle-ups
4 Squat Cleans (185#/135#)
6 Handstand Push-ups
Run 200m

Scale MU to 4 BMU or 2 Strict PU + 4 Ring Dips

BTWB
Photo by @robcwilson

Results

Advanced RX: Squat Clean: 1RM & Pt. 1: 5 RFT: Push Ups and Front Squats & Pt. 2: AMRAP 5 mins: Double Kettlebell Farmers Carries and Pull-ups

Advanced RX Class:

Squat Clean: 1RM

Record your best Squat Clean 1 rep max lift.
*Use mats

BTWB

Pt. 1: 5 RFT: Push Ups and Front Squats

5 rounds for time of:
10 Push Up (Rings)
12 Front Squats (155#/105#)
* Rest 5 min. then AMRAP Pt. 2

BTWB

Pt. 2: AMRAP 5 mins: Double Kettlebell Farmers Carries and Pull-ups

Complete as many rounds as possible in 5 mins of:
100m Double Kettlebell Farmers Carry (53#/35#)
10 Pull-ups
* 5 min after Pt. 1

BTWB
Photo by @robcwilson

Results

Advanced RX: Lifting: 1 Power Snatch + 1 Snatch + 1 Overhead Squat & 4 RFT: Rows, Overhead Squats, Run and Burpee Pull-ups

Advanced RX Class:

Lifting: 1 Power Snatch + 1 Snatch + 1 Overhead Squat

Power Snatch 1-1-1-1-1, using heaviest weight per set
Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set

BTWB

4 RFT: Rows, Overhead Squats, Run and Burpee Pull-ups

4 rounds for time of:
Row 250m
10 Overhead Squats (135#/95#)
Run 100m
10 Burpee Pull-ups
Rest 1 min

BTWB

Advanced RX: EMOM for 10 mins: Squat Clean Thruster & FT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-barsMax

Advanced RX: EMOM for 10 mins: Squat Clean Thruster

1 Squat Clean Thruster, pick load

Every 1 min for 10 mins.

BTWB

FT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-barsMax

For time:
100 Ft. Single Arm Dumbbell Overhead Walking Lunge (50#/35#)
100 Double Unders
50 Toes-to-bars
100 Double Unders
100 Ft. Single Arm Dumbbell Overhead Walking Lunge

BTWB
Photo by @robcwilson
Holiday is over and back to the grind this week.  I haven’t forgotten about programming “Fran” but I’ve held it back due to wanting to make it the conditioning WOD at the end of our Thruster strength cycle. This week is our 2RM and soon we will hit a 1RM and Fran.
Games Event hints will continue this week.  1st event includes some distance biking.  “Mini-IronMan / Sprint Tri type” Event 1 maybe?

Individual Event 1 of the CrossFit Games Is…

Results

Advanced RX: Clean & Jerk 1-1-1 & FT: Run, Clean & Jerks and Run

Advanced RX: Clean & Jerk 1-1-1

Clean & Jerk 1-1-1

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

BTWB

FT: Run, Clean & Jerks and Run

For time:
Run 800m
30 Clean & Jerks (Choose load)
Run 800m

BTWB
Photo by @robcwilson
Our Red, White and Blue shirts and tanks will be here on Monday afternoon. Pick yours up on Tuesday. Be ready for the 4th.
If you are going to the Snoqualmie Ridge Fireworks on the 4th show then wear your SRCF Patriotic shirt and lets stand out!
4th of July Schedule:

  • 9:30 class
  • 10:30 class
  • All other class times cancelled that day (rest of week are normal hours)
  • No sign ups, just show up!

Dave Castro Tells Us What to Expect at 2018 Games
Understanding CrossFit

Results

SNORIDGE CROSSFIT