Clean & Jerk 1-1-1-1-1
Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Advanced RX
Advanced RX: Clean & Jerk 5×1 & 5 RFT: Kettlebell Clean & Jerks and Muscle-ups
Advanced RX Class:
Clean & Jerk 1-1-1-1-1
Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Kettlebell Clean & Jerks and Muscle-ups
5 rounds for time of:
10 Kettlebell Clean & Jerks (Pair 53#/35#)
3 Muscle-ups
BTWB
Photo by @robcwilson
Today’s WOD is a main site workout that features double kettlebell clean and jerks. Watch Sara S. complete this workout in under 5 minutes:
Sara Sigmundsdottir Does 170316
Advanced RX: Squat Clean Thruster: 1RM & FT: Run, Thrusters, and Rope Climbs & Checkout: Row, Assault Bike and Double Unders
FT: Run, Thrusters, and Rope Climbs
For time:
Run 200m
18 Thrusters (75#/55#)
4 Rope Climbs 15 ft.
Run 200m
15 Thrusters (95#/65#)
3 Rope Climbs
Run 200m
12 Thrusters (115#/75#)
2 Rope Climbs
Run 200m
9 Thrusters (135#/95#)
1 Rope Climb
*Change load as you go
Checkout: Row, Assault Bike and Double Unders
For time:
30 Row Calories
30 Assault Bike Calories
100 Double Unders
BTWB
Photo by @robcwilson
In a nod to the classic television series, “The Golden Girls,” Rich Froning and Dan Bailey star in a CrossFit original production: “The Golden Boys.” Dorothy, Blanche, Rose and Sophia are replaced with Froning, Bailey, special guest Sara Sigmundsdottir and some dumbbells. Watch the fun and drama unfold as Froning and Bailey go head-to-head in Open Workout 17.2. The Golden Boys
Squat Clean Thruster: 1RM
Advanced RX: Snatch 2-2-2-2-2 & Pt. 1 Bar Muscle Ups, Burpees and Kettlebell Swings & Pt. 2 Snatches and Wall Balls
Advanced RX Class:
Snatch (Touch & Go) 2-2-2-2-2
Squat Snatch (Touch & Go) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1 Bar Muscle Ups, Burpees and Kettlebell Swings
5 rounds for time of:
3 Muscle Up (Bar)
6 Burpees
9 Kettlebell Swings (70#/53#)
5 min rest then part 2
Snatch (Touch & Go) 2-2-2-2-2
Snatch (Touch & Go) 2-2-2-2-2
Squat Snatch (Touch & Go) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Snatch 1-1-1-1 & 4 RFT: Rows and Overhead Squats
Advanced RX Class:
Burpee Muscle-Ups : 100 Reps for Time
For time:
100 Burpee Muscle Ups
Quick warm-up for Snatch 1RM
April Fools ^^^
Snatch 1-1-1-1
Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use mats, work up to 4 attempts at a heavy single
4 RFT: Rows and Overhead Squats
4 rounds for time of:
Row 500m
10 Overhead Squats (155#/105#)
BTWB
Photo by @robcwilson
Schedule CHANGE:
- Upon further review, the 6am Honey Badger Crew has agreed to adjust the 6am class schedule. The new schedule is starting THIS WEEK and will shift to M/T/W/Fr at 6am. This will move the Thursday 6am class permanently to Friday 6am.
Pt. 1 Burpee Muscle-Ups : 100 Reps for Time & Snatch 1-1-1-1
Pt. 1 Burpee Muscle-Ups : 100 Reps for Time
Pt. 1 Burpee Muscle-Ups : 100 Reps for Time
For time:
100 Burpee Muscle Ups
Quick warm-up for Snatch 1RM
Advanced RX: FT: Row Buy-in: 3x Push Press, Deadlifts and Muscle-ups
Advanced RX Class:
FT: Row Buy-in: 3x Push Press, Deadlifts and Muscle-ups
For time:
Row 1000m
— then —
3 rounds of:
15 Push Press (115#/75#)
12 Deadlifts (225#/155#)
9 Muscle-ups
Or complete as a Team of 2 and double the Row and Reps.
BTWB
Photo by @robcwilson
Happy 40th Brian K.!
Starting next week the 6am class schedule will shift back to Mon/Tues/Wed/Thurs class times and no early Friday class.