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 1-1-1-1-1 & AMRAP: Muscle-ups, Power Clean & Jerks, Toes-to-bars and Wall Balls
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.
AMRAP: Muscle-ups, Power Clean & Jerks, Toes-to-bars and Wall Balls
Complete as many rounds as possible in 10 mins of:
2 Muscle-ups
4 Power Clean & Jerks (155#/105#)
6 Toes-to-bars
8 Wall Balls (20#/14#)
BTWB
Andi’s back to school “See you in the Fall” WOD group flex-off. Not a “goodbye WOD”.
Pic by @robcwilson
How paddleboarding became a Games event. Pretty interesting background on this year’s ocean event.
Paddleboarding at The Games: The Back Story With Brian Szymanski
Advanced RX: Lifting: Squat Clean plus Front Squat & AMRAP 12 mins: Chest-to-bar Pull-ups, Burpee (Bar Facing) and Shoulder-to-Overheads
Advanced RX Class:
Lifting: Squat Cleans and Front Squats
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
Advanced RX: "Roney"
Advanced RX Class:
Push Press 1-1-1-1-1
Push Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Roney“
4 rounds for time of:
Run 200m
11 Thrusters (135#/95#)
Run 200m
11 Push Press (135#/95#)
Run 200m
11 Bench Press (135#/95#)
BTWB
Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine. ~ crossfit.com
Pic by @robcwilson
On Tuesday the CF Games begin! We will kick off the week coaching, cheering and supporting Jules as she takes on three days of awesome workouts against the other top 9 teens in the 16-17 year division. I personally cannot wait to be able to coach her at the Games. She’s put in countless hours and days of hard training and skill work and she couldn’t be more ready than she is both mentally and physically. The whole gym wishes you good luck and we know you will kill it in Carson!
SnoRidge class schedule adjustments for Monday 7/20 – Tuesday 7/28 during the CF Games:
- Wednesday 7/22: 0930 and 1130 classes cancelled
- Saturday 7/25: 1045 Advanced RX Class cancelled
- Monday 7/27 and Tuesday 7/28: 0930 and 1130 classes cancelled…
- ALL other classes will follow our normal schedule! (If you don’t see it above then it’s happening)
Want to know the workouts that have been announced for the Games so far? Click here.
CrossFit Games Update: Women’s Picks
Push Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Snatch Push Press + Snatch Balance 1-1-1-1-1 & Chipper: Overhead Squats, Pull-ups, Bar Muscle-ups
Advanced RX Class:
Snatch Push Press + Snatch Balance 1-1-1-1-1
Snatch Push Press + Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complex from the rack. 1 Snatch PP, lower behind neck then 1 Snatch Balance.
Snatch Push Press + Snatch Balance 1-1-1-1-1
Snatch Push Press + Snatch Balance 1-1-1-1-1
Snatch Push Press + Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complex from the rack. 1 Snatch PP, lower behind neck then 1 Snatch Balance.
Advanced RX: Outlaw "Team America"
Advanced RX Class:
Outlaw Way: “Team America”
*In teams of two complete:
100 KBS (53#/35#)
50 Burpees
15 Muscle-Ups
10 Snatches (any style) (185/120#)
15 Muscle-Ups
50 Burpees
100 Partner Wall Balls (20/14#)
For time.
Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots. This means one teammate performs a Wall Ball shot, while the ball is in the air the other teammate steps in, catches it, and performs another Wall Ball shot. All reps must be performed alternating.
Advanced RX: Clean & Jerk 1-1-1 & Chipper
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.
Chipper: Run, Wall Balls, Kettlebell Swings, Box Jump Overs, Power Snatches, and Muscle-Ups
For time:
Run 800m
50 Wall Balls (20#/14#)
40 Kettlebell Swings (70#/53#)
30 Box Jump Overs (24″/20″)
20 Power Snatches (135#/95#)
10 Muscle-ups
Fun in the sun then had to beat the heat with a sprinkler cool down.
Good luck to Jules on Sunday who is competing at the USAW Youth Nationals in MN. She will lift approximately at 10am PST. Click the Live Stream to watch the competition and her lifts!
Reminder: Sunday is also the PaleoNick Cooking Seminar. Looking forward to hosting this and seeing everyone become a culinary ninja!
Advanced RX: Snatch Balance 1-1-1-1-1 & Chipper: Double Unders, Pull-ups, Overhead Squats and Run
Chipper: Double Unders, Pull-ups, Overhead Squats and Run
For time:
100 Double Unders
50 Pull-ups
25 Overhead Squats (135#/95#)
Run 800m
BTWB
Photo by @robcwilson
Yesterday we had 7 of us from SRCF compete at the Whiskey Throttle Throwdown at CrossFit Nine in Woodinville. It was a team only competition of teams of 2 male or 2 female. There was a RX and a RX + division. It was fun not only competing, but getting to watch others from our gym compete, bond, cheer, help, and generally have fun all day together was really satisfying. Thanks to everyone who came out to offer their support and congrats to each of you for giving it your all with each event (well, except for Frank who still owes me at least 5 bar muscle-ups and some hang power cleans).