Category: Advanced RX

Advanced RX: EMOM for 10 mins: Power Clean & 3 RFT: Muscle Ups, Wall Balls, Handstand Push Ups and Power Cleans

Advanced RX Class:

EMOM for 10 mins: Power Clean

2 Power Cleans, pick load

Every 1 min for 10 mins.

BTWB

3 RFT: Muscle Ups, Wall Balls, Handstand Push Ups and Power Cleans

3 rounds for time of:
6 Muscle Ups
30 Wall Balls (20#/14#)
12 Handstand Push Ups
15 Power Cleans (135#/95#)

BTWB
Photo by @robcwilson
HOLIDAY SCHEDULE:

  • Next week we will have a normal class schedule Monday 12/18 through Thursday 12/21
  • Stay tuned for the Friday 12/22 schedule but plan on limited class times with the annual SRCF “12 Days of Christmas” WOD
  • Saturday 12/23 the gym is CLOSED
  • Monday 12/25 the gym is CLOSED

Teens Class:

  • Wednesday 12/20 we will have normal class schedule 5pm
  • Saturday 12/23 the gym is CLOSED

Results

Advanced RX: Power Clean & Jerk 1-1-1 & Abbate

Advanced RX Class:

Power Clean & Jerk 1-1-1

Power Clean & Jerk 1-1-1

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

BTWB

Abbate

For time:
Run 1 mile
21 Clean & Jerks (155#/105#)
Run 800m
21 Clean & Jerks (155#/105#)
Run 1 mile

BTWB
Photo by @robcwilson
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. ~ www.crossfit.com

Results

CrossFit Liftoff: Snatch 1RM & CrossFit Liftoff: Clean & Jerk 1RM & AMRAP 12 mins: Pull-ups, Row, Overhead Squats, Box Jumps and Pull-ups

Advanced RX Class:

CrossFit Liftoff: Snatch 1RM

Record your best Snatch 1 Rep Max lift.

BTWB

CrossFit Liftoff: Clean & Jerk 1RM

Record your best Clean & Jerk 1 Rep Max lift.

BTWB

AMRAP 12 mins: Pull-ups, Row, Overhead Squats, Box Jumps and Pull-ups

As a team of 2 complete as many rounds as possible in 12 mins of:
25 Pull-ups
50 Row Calories
100 Overhead Squats (45#)
50 Box Jumps (24″/20″)
25 Pull-ups
* If you are participating in the Liftoff you must complete this solo.

BTWB
Photo by @robcwilson
Three, Two, One—Liftoff!

Record

Advanced RX: Squat Clean 1-1-1 & Pt. 1: 10 RFT: Squat Cleans, Handstand Push-ups and Wall Balls & Pt. 2: E2MOM for 8 mins: Pull-ups, Run and Toes To Bars

Advanced RX Class:

Squat Clean 1-1-1

Squat Clean 1-1-1

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

BTWB

Pt. 1: 10 RFT: Squat Cleans, Handstand Push-ups and Wall Balls

10 rounds for time of:
2 Squat Cleans (185#/115#)
6 Handstand Push-ups
10 Wall Balls (20#/14#)

BTWB

Pt. 2: E2MOM for 8 mins: Pull-ups, Run and Toes To Bars

Every 2 mins for 8 mins do:
5 Strict Pull-ups
Run 100m
5 Strict Toes To Bars

BTWB

Photo by @robcwilson
Next Saturday (only) for the 0930 Main class and the 1045 Advanced RX class we will be programming the 1RM Snatch and 1RM C&J events for the Liftoff. There are no makeups. Stay tuned.

Results

Advanced RX: EMOM for 10 mins: Squat Snatch & Pt. 1: 4 RFT: Squat Snatch and Double Under Ladder & Pt. 2: 5 mins: Run then Max Rep Muscle-ups

Advanced RX Class:

EMOM for 10 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 10 mins.

BTWB

Pt. 1: 4 RFT: Squat Snatch and Double Under Ladder

4 rounds, each round for time, of:
3 Squat Snatches (155#/105#)
30 Double Unders
2 Squat Snatches
20 Double Unders
1 Squat Snatch
10 Double Unders

Rest 1:30 between each round.

Rest 5 min then Pt 2

BTWB

Pt. 2: 5 mins: Run then Max Rep Muscle-ups

Complete as many rounds as possible in 5 mins of:
Run 400m
max rep Muscle-ups
* Take 5 min rest after Pt 1

BTWB

Photo by @robcwilson

Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/23: Closed!  No classes
  • Friday 11/24: One class @ 10am
  • Saturday 11/25: Normal Class Schedule

*  REMINDER: NO CROSSFIT TEENS Classes next week (during Thanksgiving week)!  We will resume the Teens class on Wednesday 11/29 at 5pm.
CrossFit trolls internet “expert”.

CrossFit Calls Out Internet “Coach” on Twitter

SNORIDGE CROSSFIT