Category: Advanced RX
Every 1 min for 6 mins: Hang Squat Snatch
Every 1 min for 6 mins: Hang Squat Snatch
3 Hang Squat Snatches, pick load
Every 1 min for 6 mins.
1st: High Hang + 2nd: Mid Hang + 3rd: Hang Below Knee
Advanced RX: EMOM for 6 mins: Hang Squat Snatch & 5 RFT: Rows, Front Squats and Bar Muscle Ups
Advanced RX Class:
Every 1 min for 6 mins: Hang Squat Snatch
3 Hang Squat Snatches, pick load
Every 1 min for 6 mins.
1st: High Hang + 2nd: Mid Hang + 3rd: Hang Below Knee
Clean & Jerk 1-1-1
Clean & Jerk 1-1-1
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Clean & Jerk 1-1-1 & FT: Clean & Jerks, Rows and Clean & Jerks
FT: Clean & Jerks, Rows and Clean & Jerks
For time:
20 Clean & Jerks (135#/95#)
Row 1000m
20 Clean & Jerks
Power Clean & Push Jerk : 2 Rep Max & 10-8-6-4-2: Power Cleans, Lateral Burpee (Over Barbell)s and 200 m
Advanced RX Class: Power Clean & Push Jerk : 2 Rep Max & 10-8-6-4-2: Power Cleans, Lateral Burpees (Over Barbell), Run
Advanced RX Class:
Power Clean & Push Jerk : 2 Rep Max
Record your best Power Clean & Push Jerk 2 Rep Max lift.
10-8-6-4-2: Power Cleans, Lateral Burpee (Over Barbell) and 200m
10-8-6-4-2 reps, for time of:
Power Clean (185#/120#)
Lateral Burpees (Over Barbell)
Run 200m
Skill Work
A single set of Handstand Push Up (Free Standing) for max reps.
Practice freestanding HSPU or HS hold and walk.
BTWB
If you need to complete 15.2 then you have Monday any AM class to complete it. You must submit your score by 5pm PST.
Reminder: On Mondays during the Open only we will have a 6am Class and no 6am class on Thursdays. Plan ahead!
Photos by Rob W.
Front Squat (Pause) 2-2-2-2-2
Front Squat (Pause) 2-2-2-2-2
Front Squat (Pause) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec pause at the bottom. Don’t bounce, stand up aggressively as possible with upright posture.
Advanced RX Class: Front Squat (Pause) & 3 RFT: Up And Over Box Jumps, Handstand Push-ups, Run, Ring Dips, & Wall Balls
Advanced RX Class:
Front Squat (Pause) 2-2-2-2-2
Front Squat (Pause) 2-2-2-2-2
3 sec pause at the bottom. Don’t bounce, stand up aggressively as possible with upright posture.
3 RFT: Up And Over Box Jumps, Handstand Push-ups, 400m Run, Ring Dips and Wall Balls
3 rounds for time of:
15 Up And Over Box Jumps (24″/20″)
7 Handstand Push-ups
Run 400m
7 Ring Dips
15 Wall Balls (20#/14#)
Photo by Rob W.
If you need to complete 15.1/15.1A then you have Monday AM classes to complete it. You must submit your score by 5pm PST.
Reminder: On Mondays during the Open only we will have a 6am Class and no 6am class on Thursdays. Plan ahead!
Games Update:
Advanced RX Class: EMOM: Power Clean & 5 RFT: Power Cleans and Burpee Pull Ups
Advanced RX Class:
Every 1 min for 7 mins: Power Clean
2 Power Cleans, pick load
Every 1 min for 7 mins.
5 RFT: Power Cleans and Burpee Pull Ups
5 rounds for time of:
3 Power Cleans (205#/145#)
10 Burpee Pull Ups