Advanced RX: Lifting: Snatch and Clean & Jerk
Squat Snatch 1 rep
Clean & Jerk 1 rep
* 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.
Category: Advanced RX
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.
Advanced RX: Bear Complex : 3RM
Advanced RX: 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
* Use Mats
EMOM for 10 mins: Squat Snatch
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.
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)
Flex Friday Photo by @robcwilson
CrossFit is fielding a Ragnar Relay Team:
Advanced RX: Clean & Jerk : 1 Rep Max
Advanced RX: 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. Full squat.
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.
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
FT: Assault Bike Calories, V-Ups and AbMat Sit-ups
For time:
20 Assault Bike Calories
30 V-Ups
40 AbMat Sit-ups
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
Advanced RX: 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. Use mats.
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.
“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#)
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.