Category: Advanced RX

Advanced RX: Lifting: Snatch and Clean & Jerk & AMRAP 15 mins: Run, Snatches, Muscle-ups and Clean & Jerks

Advanced RX Class:

Lifting: Snatch and Clean & Jerk

6 minutes to find a 1RM Squat Snatch
6 minutes to find a 1RM Clean & Jerk
* 6 min to each find a 1RM Squat Snatch, then 6 min to each find a 1RM C&J. Continuous clock. Only 6 min per lift.

BTWB

AMRAP 15 mins: Run, Snatches, Muscle-ups and Clean & Jerks

Complete as many rounds as possible in 15 mins of:
Run 100m
2 Squat Snatches, pick load
3 Muscle-ups
4 Power Clean & Jerks, pick load

BTWB
Photo by @robcwilson
You know your Back Squat, Front Squat & Overhead Squat, but do you know how they should relate to each other? We crunched the numbers.           

Results

Advanced RX: Bear Complex : 3RM & Chipper: Rows, Power Snatches, Thrusters and Run

Advanced RX Class:

Bear Complex : 3RM

Find your Bear Complex 3 Rep Max.
This counts as one set:
1. Power Clean (no Squat Clean)
2. Front Squat
3. Push-Press (Thruster okay)
4. Back Squat
5. Push-Press

* No squat clean or jerks allowed.

BTWB

Chipper: Rows, Power Snatches, Thrusters and Run

For time:
Row 1000m
15 Power Snatches (135#/95#)
30 Thrusters (135#/95#)
Run 800m

BTWB

Photo by @robcwilson

Results

Advanced RX: EMOM for 10 mins: Squat Snatch & 4 RFT: Run, Overhead Squats and Push Up s Rings)

Advanced RX Class:

EMOM for 10 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 10 mins.

BTWB

4 RFT: Run, Overhead Squats and Push Up s Rings)

4 rounds for time of:
Run 400m
10 Overhead Squats (135#/95#)
15 Push Up (Rings)

BTWB

Flex Friday Photo by @robcwilson

CrossFit is fielding a Ragnar Relay Team:

Rich Froning Joins Dave Castro’s Ragnar Relay Team

Results

Advanced RX: Clean & Jerk : 1 Rep Max & 10 RFT: Power Cleans, Run and Chest-to-bar Pull-ups & FT: Assault Bike Calories, V-Ups and AbMat Sit-ups

Advanced RX Class:

Clean & Jerk : 1 Rep Max

Record your best Clean & Jerk 1 Rep Max lift.
* 8 min as a team to find a 1RM. Start with empty barbell.

BTWB

10 RFT: Power Cleans, Run and Chest-to-bar Pull-ups

10 rounds for time of:
1 Power Clean, pick load
Run 100m
5 Chest-to-bar Pull-ups

BTWB

FT: Assault Bike Calories, V-Ups and AbMat Sit-ups

For time:
20 Assault Bike Calories
30 V-Ups
40 AbMat Sit-ups

BTWB

Photo by @robcwilson
Sam’s tribute fundraiser T-shirts and tanks have arrived in the new color of Royal blue (not the black ones above)! Please pick them up this week and pay when you get them so we can close out our donation to the Saimo family.
Results

Advanced RX: Snatch 1-1-1-1 & 4-5-6-6-5-4: Squat Snatches, Muscle-ups and Clean & Jerks

Advanced RX Class:

Snatch 1-1-1-1

Snatch 1-1-1-1

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

BTWB

“Isa-Muscle-Grace” or “Amanda-Grace”

4-5-6-6-5-4: Squat Snatches, Muscle-ups and Clean & Jerks

4-5-6-6-5-4 reps, for time of:
Squat Snatch (135#/95#)
Muscle-up
Clean & Jerk (135#/95#)

BTWB

Photo by @robcwilson

This WOD was a tough mash-up of Isabel (squat), Grace, and 30 MU for time.  Or “Amanda plus Grace and some more reps”.  Either way a challenge.
Some changes for CF Mayhem Freedom. I’m thinking Jenn Smith will be the new teammate for Froning and company.

Kristin Reffett is Going Individual in 2018

Results

Advanced RX: Squat Clean + Thruster : 1 Rep Max & 4x AMRAP 2 mins: Ring Handstand Push Ups, Row (Cal) and Max Reps Thrusters

Advanced RX Class:

Squat Clean + Thruster : 1 Rep Max

Record your best Squat Clean + Thruster 1 rep max lift.

BTWB

4x AMRAP 2 mins: Ring Handstand Push Ups, Row (Cal) and Max Reps Thrusters

For 4 cycles:
AMRAP in 2 mins of:
4 Ring Handstand Push Ups
8 Row (Cal)
Max Reps Thruster (115#/75#)

Rest 1 min between each cycle.
For each cycle continue the AMRAP.
* Score max reps thrusters for all 4 rds. Row 8/6 cal for M/F.
**Start over each AMRAP with HSPU, Row.

BTWB

Photo by @robcwilson

Results

SNORIDGE CROSSFIT