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.
Full clean
Category: Advanced RX
Advanced RX: EMOM for 10 mins: Hang Snatch + Snatch (Squat) & Chipper: Burpees, Hang Squat Snatches, Bar Muscle Ups
Advanced RX Class:
Every 1 min for 10 mins: Hang Snatch + Snatch (Squat)
1 Hang Snatch + Snatch (Squat), pick load
Every 1 min for 10 mins.
Chipper: Burpees, Hang Squat Snatches, Bar Muscle Ups
For time:
20 Burpees
20 Hang Squat Snatches (135#/95#)
20 Bar Muscle Ups
20 Hang Squat Snatches
20 Burpees
* Sub BMU to Ring MU or Scale to 40 Ring Dips
BTWB
Pic: Adam playing hooky from the Advanced Class today.
No one really wanted to do this WOD on Saturday except me. If you’re wondering why I wanted to click here.
WOD Demo (with insanely fast times): Becca Voigt, Emily Bridgers, and Stacie Tovar Do WOD 150409
Every 1 min for 10 mins: Hang Snatch + Snatch (Squat)
Every 1 min for 10 mins: Hang Snatch + Snatch (Squat)
1 Hang Snatch + Snatch (Squat), pick load
Every 1 min for 10 mins.
Advanced RX: 2015 Masters Qualifier Event 2 & 2015 Masters Qualifier Event 1 & AMRAP 5 mins: Front Squats and Burpee (Bar Facing)
2015 Masters Qualifier Event 1
Complete as many rounds as possible in 5 mins of:
5 Muscle-ups
10 Cleans (155#/105#)
Rest 3 minutes, then complete AMRAP #2. Sub 1 Ring Dip to 1 MU.
AMRAP 5 mins: Front Squats and Burpee (Bar Facing)
Complete as many rounds as possible in 5 mins of:
5 Front Squats (155#/105#)
5 Burpee (Bar Facing)
2015 Masters Qualifier Event 2
Advanced RX: Squat Clean 1-1-1-1-1 & 12-9-6-3: Squat Cleans, Burpee Muscle Ups and 400m
12-9-6-3: Squat Cleans, Burpee Muscle Ups and 400m
12-9-6-3 reps, for time of:
Squat Clean (135#/95#)
Burpee Muscle Up
Run 400m
* Scale to Burpee Pull-up
BTWB Photo by Rob W.
We are taking sign-ups for our next OnRamp session.
Info on OnRamp
Register for OnRamp
May OnRamp Schedule:
Tues. 5/5 at 7pm
Thurs. 5/7 at 7pm
Sat 5/9 at 8:30am
Tues. 5/12 at 7pm
Thurs. 5/14 at 7pm
Sat 5/16 at 8:30am
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
A Chat With Dan Bailey
Results
We are taking sign-ups for our next OnRamp session.
Info on OnRamp
Register for OnRamp
May OnRamp Schedule:
Tues. 5/5 at 7pm
Thurs. 5/7 at 7pm
Sat 5/9 at 8:30am
Tues. 5/12 at 7pm
Thurs. 5/14 at 7pm
Sat 5/16 at 8:30am
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
A Chat With Dan Bailey
Results
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Every 1 min for 7 mins: Squat Clean Thruster & "Twins"
Advanced RX Class:
Every 1 min for 7 mins: Squat Clean Thruster
1 Squat Clean Thruster, pick load
Every 1 min for 7 mins.
“Twins“
For time:
2 rounds of:
Row 750m
20 Handstand Push Ups
— then —
2 rounds of:
20 Thrusters (115#/75#)
20 L-Pull Ups
* Scale L Pull-up to strict Pull-up
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) 2-2-2-2-2, using heaviest weight per set
Advanced RX: Lifting: Close Grip Snatches and Overhead Squat (close grip) & FT: Clean & Jerk plus "Cindy"
Advanced RX Class:
Lifting: Close Grip Snatches and Overhead Squat (close grip)
Close Grip Snatch 1-1-1-1-1 +Overhead Squat (close grip) 2-2-2-2-2, using heaviest weight per set
FT: Clean & Jerks, Round of “Cindy”
AKA “Speal V. Khalipa”
For time:
1 Clean & Jerk (155#/105#)
5 Pull-ups
10 Push-ups
15 Air Squats
2 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
3 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
4 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
5 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
6 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
7 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
8 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
9 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
10 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
10min Handstand Walk Practice
Practice the Handstand Walk progression for 10 minutes
BTWB
Photo by Rob W.
Fun throwback WOD from 2010 called “Speal V. Khalipa” for the Adv. RX Class yesterday. Ascending clean and jerks with a round of “Cindy” between each round of barbell movements is a grinder and a good mental test.
Congrats to Jules who found out she is invited to the CrossFit Games this summer as one of the top 10 teens in the world. Jules finished 8th worldwide in the Girls 16-17 age division and will get to compete. Details are coming!