Category: Advanced RX
Advanced RX: Hang Power Snatch : 1 Rep Max & Chipper: Rope Climbs, Walking Lunges, Dips and Muscle-ups
Hang Power Snatch : 1 Rep Max
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Deadlift 3-3-3-3-3 & Pt. 1: 4 RFT: Row Calories and Bench Press
Advanced RX Class:
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: 4 RFT: Row Calories and Bench Press
4 rounds for time of:
15 Row Calories
15 Bench Press (135#/95#)
Snatch 1-1-1-1-1-1-1
Snatch 1-1-1-1-1-1-1
Snatch 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Snatch 1-1-1-1-1-1-1 & 3 RFT: Box Jump Overs, Chest-to-bar Pull-ups, Strict Handstand Push-ups and Squat Snatches
Advanced RX Class:
Snatch 1-1-1-1-1-1-1
Snatch 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Box Jump Overs, Chest-to-bar Pull-ups, Strict Handstand Push-ups and Squat Snatches
3 rounds for time of:
18 Box Jump Overs (24″/20″)
15 Chest-to-bar Pull-ups
12 Strict Handstand Push-ups
9 Squat Snatches (135#/95#)
BTWB
Photo by @robcwilson
Labor Day Schedule for this Monday 9/5:
- MONDAY: One class time only at 9:30 (Team WOD)
- All other times are cancelled!
Events:
Sam’s Memorial WOD will be on Saturday 9/10. Mark your calendars. Please sign up for your start time in the gym. If you miss signing up don’t worry we will accommodate you but we prefer you choose a time to better manage each wave.
Class times for “Saimo”:
- 0830
- 0930
- 1030
- 1130
Every 2 mins for 10 mins: Back Squat & Pt. 1: AMRAP 5 mins: Front Squats and Deficit Handstand Push Ups
Pt. 1: AMRAP 5 mins: Front Squats and Deficit Handstand Push Ups
Complete as many rounds as possible in 5 mins of:
4 Front Squats, 135/95 lbs
3 Deficit Handstand Push Ups
Rest 3 minutes, then start Pt. 2
Every 2 mins for 10 mins: Back Squat
Advanced RX: E2MOM: Back Squat & Pt. 1: AMRAP Front Squats and Handstand Push Ups & Pt. 2: 4RFT: Row and Pull-ups & Pt. 3: AMRAP Kettlebell Swings, AbMat Sit-ups and Double Unders
Advanced RX Class:
Every 2 mins for 10 mins: Back Squat
5 Back Squats, pick load
Every 2 mins for 10 mins.
Pt. 1: AMRAP 5 mins: Front Squats and Deficit Handstand Push Ups
Complete as many rounds as possible in 5 mins of:
4 Front Squats (135#/95#)
3 Deficit Handstand Push Ups
Rest 5 minutes
BTWB
Pt. 2: 4 RFT: Rows and Chest-to-bar Pull-Ups
4 Rounds for time of:
Row 300m
10 Chest-to-Bar Pull-Ups
Rest 5 minutes
Pt. 3: AMRAP 6 mins: Kettlebell Swings, AbMat Sit-ups and Double Unders
Complete as many rounds as possible in 6 mins of:
5 Kettlebell Swings (70#/53#)
10 AbMat Sit-ups
20 Double Unders