Clean & Jerk 1-1-1
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Work up to a heavy Clean and Jerk for the main WOD
Category: Advanced RX
Advanced RX: Clean & Jerk 1-1-1 & AMReps 20 mins: Clean & Jerk Ladder
Advanced RX Class:
Clean & Jerk 1-1-1
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 20 mins: Clean & Jerks Ladder
As many reps as possible in 20 mins of:
15 Clean & Jerks (135#/95#)
Rest 1 min
15 Clean & Jerks (155#/105#)
Rest 1 min
15 Clean & Jerks (185#/125#)
Rest 1 min
15 Clean & Jerks (225#/145#)
Rest 1 min
15 Clean & Jerks (245#/155#)
Rest 1 min
15 Clean & Jerks (265#/165#)
BTWB
Photo by @robcwilson
Clean and Jerk ladder fun for both classes on Saturday. Seeing so many high fives around the gym immediately after the Team WOD was really cool.
10 good observations on CrossFit worth reading:
Back Squat 5-5-3-3-1-1-1
Back Squat 5-5-3-3-1-1-1
Back Squat 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Back Squat 5-5-3-3-1-1-1 & 3 RFT: Run, Hang Power Snatches and Back Squats & 21-15-9: Toes-to-bars and AbMat Sit-ups
Advanced RX Class:
Back Squat 5-5-3-3-1-1-1
Back Squat 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Hang Power Snatches and Back Squats
3 rounds for time of:
Run 400m
10 Hang Power Snatches (135#/95#)
20 Back Squats (135#/95#)
21-15-9: Toes-to-bars and AbMat Sit-ups
21-15-9 reps, for time of:
Toes-to-bar
AbMat Sit-up
BTWB
Congrats to Jules for placing 1st place in the Teens division at the Elysian Games on Sunday!
Events:
Next Saturday at 0930 we will be hosting the “Lift Up Luke” WOD to support the Autism community. There will be no Advanced Class next Saturday. Lift Up Luke is a 5 min. AMRAP that everyone can do and after there will be a WOD scheduled that will be fun and will allow you to focus on hitting a PR or two (or three).
Please consider going to the following link to register for the workout at our gym to show your support. You don’t have to donate if you don’t wish to.
Back Squat 5-5-3-3-1-1-1 & 3 RFT: 400 m, Hang Power Snatches and Back Squats
Advanced RX: EMOM for 10 mins: Power Cleans, Front Squats and Push Jerks & AMRAP 12 mins: Bar Muscle-ups, Overhead Squats, Handstand Push-ups and Unbroken Wall Balls & Tailpipe
Advanced RX Class:
Every 1 min for 10 mins: Power Cleans, Front Squats and Push Jerks
Every 1 min for 10 mins do:
2 Power Cleans (155#/105#)
2 Front Squats (155#/105#)
2 Push Jerks (155#/105#)
AMRAP 12 mins: Bar Muscle-ups, Overhead Squats, Handstand Push-ups and Unbroken Wall Balls
Complete as many rounds as possible in 12 mins of:
5 Bar Muscle-ups
10 Overhead Squats (135#/95#)
5 Handstand Push-ups
10 Unbroken Wall Balls(20#/14#)
Every 1 min for 10 mins: Power Cleans, Front Squats and Push Jerks
Every 1 min for 10 mins: Power Cleans, Front Squats and Push Jerks
Every 1 min for 10 mins do:
2 Power Cleans, 155/105 lbs
2 Front Squats, 155/105 lbs
2 Push Jerks, 155/105 lbs
Advanced RX: Squat Clean 3-3-3-1-1-1 & Christina
Advanced RX Class:
Squat Clean 3-3-3-1-1-1
Squat Clean 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Christina”
Complete as many rounds as possible in 20 mins of:
9 Pull-ups
9 Squat Cleans (135#/95#)
9 Kettlebell Swings (70#/53#)
9 Toes To Bars
9 Push Press (135#/95#)
9 Burpees
Post total rounds.
“Christina Taylor Green was born on September 11, 2001. She died in another public display of violence on January 8, 2011. She was shot in Tucson, along with 19 other people, including Arizona Congresswoman Gabrielle Giffords. Five victims died at the scene. Of the six fatalities, only Christina died at the hospital. Her uncle Greg Segalini said she took a bullet in the chest. The 9-year-old girl had accompanied a neighbor to the “town hall” event in a supermarket parking lot because she wanted to meet Gabrielle Giffords. Christina was newly elected to the student council at Mesa Verde Elementary School.
This WOD will be done in memory of Christina. The 6 movements in the workout represent how many people died as a result of the shooting, 9 reps for each movement represent Christina’s age.” ~ CrossFit Maximus
BTWB
Congrats to Dylan who passed the Advanced RX test on Saturday!
Advanced RX: Lifting: Close Grip Snatches Plus Overhead Squat & FT: Overhead Squats and Bar Muscle Ups
Advanced RX Class:
Lifting: Close Grip Snatches + Close Grip Overhead Squat
Close Grip Snatch 1-1-1-1-1, using heaviest weight per set
Close Grip Overhead Squat 1-1-1-1-1, using heaviest weight per set
* Perform as a complex
FT: Overhead Squats and Bar Muscle Ups
For time:
10 Overhead Squats (135#/95#)
2 Bar Muscle Ups
9 Overhead Squats
2 Bar Muscle Ups
8 Overhead Squats
2 Bar Muscle Ups
7 Overhead Squats
2 Bar Muscle Ups
6 Overhead Squats
2 Bar Muscle Ups
5 Overhead Squats
2 Bar Muscle Ups
4 Overhead Squats
2 Bar Muscle Ups
3 Overhead Squats
2 Bar Muscle Ups
2 Overhead Squats
2 Bar Muscle Ups
1 Overhead Squat
2 Bar Muscle Ups
Photo by @robcwilson
Lifting: Close Grip Snatches and Overhead Squat (close grip)s
Lifting: Close Grip Snatches and Overhead Squat (close grip)s
Close Grip Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat (close grip) 1-1-1-1-1, using heaviest weight per set