Category: Advanced RX
Advanced RX: Split Jerk 1-1-1-1-1 & AMRAP 15 mins: Clean & Jerks, Toes To Bars and Double Unders
Advanced RX Class:
Split Jerk 1-1-1-1-1
Split Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Clean & Jerks, Toes To Bars and Double Unders
Complete as many rounds as possible in 15 mins of:
8 Clean & Jerks (135#/95#)
12 Toes To Bars
40 Double Unders
Photo by @robcwilson
Thank You, Fans and Volunteers of the CrossFit Games
Masters and Teens Are Crowned
Results
Advanced RX Class: Alt EMOM 10 mins: Row (10/8 Cal) and Squat Cleans & Pt. 1: 4-5-6-6-5-4: Squat Cleans and Deficit Handstand Push Ups & Pt. 2: AMRAP 3 Minutes
Advanced RX Class:
Alt EMOM 10 mins: Row (10/8 Cal) and Squat Cleans
Every 1 min for 10 mins, alternating between:
10/8 Row (Cal)
2 Squat Cleans, pick load
Pt. 1: 4-5-6-6-5-4: Squat Cleans and Deficit Handstand Push Ups
4-5-6-6-5-4 reps, for time of:
Squat Clean, pick load
Deficit Handstand Push Up (8″/4″)
* Rest 5 minutes then Pt. 2.
Pt. 2: AMRAP 3 mins: Push Jerks and Chest-to-bar Pull-ups
Complete as many rounds as possible in 3 mins of:
10 Push Jerks (135#/95#)
10 Chest-to-bar Pull-ups
Photo by @robcwilson
I leave and this is what happens with the Advanced RX Class…
Results
Advanced RX: Lifting: Power Snatch and Squat Snatch & FT: Box Jump Overs and Power Snatch Ladder & EMOM for 5 mins: Strict Toes To Bars and Hollow Rocks
Advanced RX Class:
Lifting: Power Snatch and Squat Snatch
Power Snatch 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Not a complex. Use mats.
FT: Box Jump Overs and Power Snatch Ladder
For time:
18 Box Jump Overs (24″/20″)
18 Power Snatches (75#/55#)
15 Box Jump Overs
15 Power Snatches (95#/65#)
12 Box Jump Overs
12 Power Snatches (115#/75#)
9 Box Jump Overs
9 Power Snatches (135#/95#)
6 Box Jump Overs
6 Power Snatches (155#/105#)
3 Box Jump Overs
3 Power Snatches (185#/135#)
* Change loads as you go.
EMOM for 5 mins: Strict Toes To Bars and Hollow Rocks
Every 1 min for 5 mins do:
5 Strict Toes To Bars
10 Hollow Rocks
BTWB
Photo by @robcwilson
Box JUMP Overs not Box Jump OVERs! Now that we have our new boxes, we are selling a few of the older ones. There are 3 black box jumps (One 24″ and two 20″ boxes) for sale for $20 each to anyone interested. Only the black ones are for sale. Let us know!
Road to the Games 17.06: Bridges/Fraser/Smith Brothers
now in the CrossFit Journal
Results
Lifting: Power Snatch and Squat Snatch & FT: Box Jump Overs and Power Snatch Ladder
Lifting: Power Snatch and Squat Snatch
Power Snatch 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Not a complex. Use mats.
FT: Box Jump Overs and Power Snatch Ladder
For time:
18 Box Jump Overs, 24/20 in
18 Power Snatches, 75/55 lbs
15 Box Jump Overs
15 Power Snatches, 95/65 lbs
12 Box Jump Overs
12 Power Snatches, 115/75 lbs
9 Box Jump Overs
9 Power Snatches, 135/95 lbs
6 Box Jump Overs
6 Power Snatches, 155/105 lbs
3 Box Jump Overs
3 Power Snatches, 185/135 lbs
* Change loads as you go.
Lifting: Power Snatch and Squat Snatch
Lifting: Power Snatch and Squat Snatch
Power Snatch 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Not a complex. Use mats.
Lifting: 1 Snatch Balance + 1 Overhead Squat
Lifting: 1 Snatch Balance + 1 Overhead Squat
Snatch Balance 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
Lifting: 1 Snatch Balance + 1 Overhead Squat & Pt. 1: 21-15-9: Sumo Deadlift High Pulls and Overhead Squats & Pt. 2: 21-15-9: Power Clean & Jerks and Box Jump Overs
Lifting: 1 Snatch Balance + 1 Overhead Squat
Snatch Balance 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
Pt. 1: 21-15-9: Sumo Deadlift High Pulls and Overhead Squats
21-15-9 reps, for time of:
Sumo Deadlift High Pull (95#/65#)
Overhead Squat (95#/65#)
Advanced RX Class: Clean & Jerk 1RM & Pt. 1: FT: Strict Muscle-ups, Double Unders & Pt. 2: FT: Clean & Jerks and AbMat Sit-ups
Advanced RX Class:
Clean & Jerk 1RM
Clean & Jerk 1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Work up to a heavy single. Use mats.
Pt. 1: FT: Strict Muscle-ups, Double Unders
For time:
5 Strict Muscle-ups
50 Double Unders
4 Strict Muscle-ups
40 Double Unders
3 Strict Muscle-ups
30 Double Unders
2 Strict Muscle-ups
20 Double Unders
1 Strict Muscle-up
10 Double Unders
Rest 5 min. then Pt. 2
Pt. 2: FT: Clean & Jerks and AbMat Sit-ups
For time:
5 Clean & Jerks, pick load
50 AbMat Sit-ups
4 Clean & Jerks, pick load
40 AbMat Sit-ups
3 Clean & Jerks, pick load
30 AbMat Sit-ups
2 Clean & Jerks, pick load
20 AbMat Sit-ups
1 Clean & Jerk, pick load
10 AbMat Sit-ups
Advanced RX Class: EMOM for 10 mins: Snatch & 3 RFT: Overhead Squats, Double Unders and Rows
3 RFT: Overhead Squats, Double Unders and Rows
3 rounds for time of:
7 Overhead Squats (155#/105#)
50 Double Unders
Row 500m
BTWB
Photo by @robcwilson
Congrats to our two teams that competed this weekend at Battle at the Ballpark at Safeco Field! The teams were Team 1) SnoRide Wolfpack: Moe, Michelle S., Bob B. and Lou; and Team 2) Squat Me Shoridge One More Time: Kimberlee, Shay, Mike Mc, and Rob W.