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.
Category: Advanced RX
Advanced RX: Hang Squat Snatch + Snatch Balance 1-1-1-1-1 & 10 RFT: Hang Squat Snatches, Box Jumps and Muscle-ups
Advanced RX Class:
Hang Squat Snatch + Snatch Balance 1-1-1-1-1
Hang Squat Snatch + Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Clean & Jerk 1-1-1-1 & 4 RFT: Rows, Clean & Jerks and Muscle-ups
Advanced RX Class:
Clean & Jerk 1-1-1-1
Clean & Jerk 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Rows, Clean & Jerks and Muscle-ups
4 rounds for time of:
Row 250m
5 Clean & Jerks, pick load
7 Muscle-ups
BTWB
Photo by @robcwilson
Our November OnRamp wrapped up on Saturday so be sure to welcome our new group as they start coming to classes. Welcome to Alaina, Logan, Jaycin, and Troy!
Last but not least congrats to Brian (above) for getting his first muscle-up on Saturday! Also some great coaching from Rob W. who is SO PROUD! Fist bumps!
Advanced RX: Lifting: Squat Clean Thrusters and Thrusters & AMRAP 15 mins: Rope Climbs, Thrusters, and Row
Advanced RX Class:
Lifting: Squat Clean Thrusters and Thrusters
Squat Clean Thruster 1-1-1-1-1, using heaviest weight per set
Thruster 1-1-1-1-1, using heaviest weight per set
Complex 1+1
AMRAP 15 mins: Rope Climbs, Thrusters, and Row
Complete as many rounds as possible in 15 mins of:
3 Rope Climbs (15 ft.)
7 Thrusters (135#/95#)
21 Row (calories)
BTWB
Photo by @robcwilson
Parents! Starting Monday 11/7 at 6pm is the SRCF Tweens and Teens Class 5 Week Session for Nov/Dec.
Classes will be 2 nights per week with no classes over Thanksgiving break. If you are interested please sign up using the below link. Sign-in to MindBody, then click “Services” in the Online Store tab, then “CrossFit Kids” and then add the Teens Session.
- Ages: 10-15 only
- Class times: Mon/Thurs from 6-7pm (upstairs)
- Coach Jessika
- Starts 11/7, last class is 12/15
- 5 weeks total (No classes between 21-25 Nov)
- Cost: $150 for 5 week Nov/Dec session (we can prorate to accommodate vacation/sports schedules)
- If you need to prorate your teen, just email us to register for you!
Classes will feature a warm-up, skill or lift focus (example: proper running / rowing technique, jump rope, range of bodyweight movements, press, deadlift, squat, power clean and power snatch, etc.), then a CrossFit workout scaled appropriately, as well as a game or activity cool down. Classes will run approximately 50 minutes long. They will learn proper form and weight will be allowed as form and technique dictates (at the discretion of the coach). Most importantly it will be fun!
Lifting: Squat Clean Thrusters and Thrusters
Lifting: Squat Clean Thrusters and Thrusters
Squat Clean Thruster 1-1-1-1-1, using heaviest weight per set
Thruster 1-1-1-1-1, using heaviest weight per set
Complex 1+1
Lifting: Hang Squat Cleans and Front Squats
Lifting: Hang Squat Cleans and Front Squats
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set
Advanced RX: Lifting: Hang Squat Cleans and Front Squats & 3 RFT: Deadlifts, Hang Power Cleans, Front Squats and Rows
Advanced RX Class:
Lifting: Hang Squat Cleans and Front Squats
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set
Lifting: Hang Squat Snatches and Squat Snatches
Lifting: Hang Squat Snatches and Squat Snatches
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Regrip, adjust load as needed
Advanced RX: Lifting: Hang Snatch and Snatch & Pt. 1 2010 NW Regional Event & Pt. 2: Rows, AbMat Sit-ups and Kettlebell Overhead Walking Lunges
Advanced RX Class:
Lifting: Hang Squat Snatches and Squat Snatches
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Regrip, adjust load as needed
Pt. 1 2010 Northwest Regional Event
3 rounds for time of:
10 Overhead Squats (135#/95#)
50 Double Unders
Rest 5 minutes then complete Pt. 2
Pt. 2: 3 RFT: Rows, AbMat Sit-ups and Kettlebell Overhead Walking Lunges
3 rounds for time of:
Row 300m
40 AbMat Sit-ups
10 Kettlebell Overhead Walking Lunges (Choose load)
BTWB
Photo by @robcwilson
Throwback to the 2009 CF Games at the Ranch. Find the movie on Netflix.
Advanced RX: Power Clean & Jerk : 2 RM & AMRAP Pt. 1 & Pt. 2
Pt. 1: 12-9-6: Ground To Overheads and Bar Muscle Ups
12-9-6 reps, for time of:
Ground To Overhead (185#/135#)
Bar Muscle Up
Rest 5 min. Then Pt. 2
BTWB
Pt. 2: 15-12-9-6-3: Burpee Box Jump Overs, Ring Dips and Run
15-12-9-6-3 reps, for time of:
Burpee Box Jump Overs (24″/20″)
Ring Dip
Run 200m
