Every 1 min for 7 mins: Snatch
1 Snatch, pick load
Every 1 min for 7 mins.
Use as a warm up for WOD
Category: Advanced RX
Advanced RX: Squat Clean + Front Squat : 1RM & Pt. 1 And 2 AMRAP
Advanced RX Class:
Squat Clean + Front Squat : 1 Rep Max
Record your best Squat Clean + Front Squat 1 Rep Max lift.
Pt. 1 AMRAP Deadlift and Push Press
Complete as many rounds as possible in 5 mins of:
3 Deadlifts (275#/185#)
7 Push Press (115#/75#)
* Rest 5 min, then start Pt. 2
Squat Clean + Front Squat : 1 Rep Max
Squat Clean + Front Squat : 1 Rep Max
Record your best Squat Clean + Front Squat 1 Rep Max lift.
Advanced RX: EMOM for 10 mins: Squat Snatch & 5 RFT: Power Snatches, Wall Balls and Runs
Every 1 min for 10 mins: Squat Snatch
Advanced RX: EMOM for 10 mins: Bear Complex & "Del"
Every 1 min for 10 mins: Bear Complexes
Every 1 min for 10 mins do:
2 Bear Complexes
This counts as one set:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Do not let go of the bar for the 2 bear complexes. Thruster is okay, but must power clean.
Post loads completed.
“Del“
For time:
25 Burpees
Run (medicine ball) (20#/14#) 400m
25 Pull Up (Weighted)s, 20/14 lbs
Run (medicine ball) (20#/14#) 400m
25 Handstand Push Ups
Run (medicine ball) (20#/14#) 400m
25 Pull Up (Chest To Bar)s
Run (medicine ball) (20#/14#) 400m
25 Burpees
BTWB
Photo by @robcwilson
U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna. ~crossfit.com
WOD Demo with CrossFit Praxis – video [wmv] [mov] [HD mov]
Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) ONE class only at 10am
– Normal classes all other days
Every 1 min for 10 mins: Bear Complexes
Every 1 min for 10 mins: Bear Complexes
Every 1 min for 10 mins do:
2 Bear Complexes
This counts as one set:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Do not let go of the bar for the 2 bear complexes. Thruster is okay, but must power clean.
Post loads completed.
Close Grip Snatch 1-1-1-1-1
Close Grip Snatch 1-1-1-1-1
Close Grip Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Close Grip Snatch 1-1-1-1-1 & Every 2 mins for 20 mins: Muscle-ups, Power Cleans and Burpees
Advanced RX Class:
Close Grip Snatch 1-1-1-1-1
Close Grip Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat (3 sec pause at bottom) 2-2-2-2-2 & 2 RFT: Deadlifts, Lateral Burpee (Over Barbell)s and Muscle-ups
Back Squat (3 sec pause at bottom) 2-2-2-2-2
Back Squat (3 sec pause at bottom) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
2 RFT: Deadlifts, Lateral Burpee (Over Barbell)s and Muscle-ups
2 rounds for time of:
30 Deadlifts, 185/135 lbs
20 Lateral Burpee (Over Barbell)s
10 Muscle-ups