Category: Advanced RX
Overhead Squat (Clean Grip) 3-3-3-3
Overhead Squat (Clean Grip) 3-3-3-3
Overhead Squat (Clean Grip) 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Overhead Squat (Clean Grip) 3-3-3-3 & FT: 1000m, Push-ups and Snatches
FT: 1000m, Push-ups and Snatches
For time:
Run 1000m
100 Push-ups
10 Snatches (135#/95#)
* Full snatch
Or Choose:
2 RFT: 500m, Push-ups and Snatches
2 Rounds For time of:
Run 500m
50 Push-ups
5 Snatches (135#/95#)
* Full snatch
Choose 1 or 2 Round Version above.
Snatch Balance 1-1-1-1-1
Snatch Balance 1-1-1-1-1
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX Class: Snatch Balance 1-1-1-1-1 & Close Grip Snatch 1-1-1-1-1 & AMRAP 8 mins: Muscle-ups, Deadlifts and Wall Balls
Close Grip Snatch 1-1-1-1-1
Close Grip Snatch 1-1-1-1-1
* After Snatch Balance 1-1-1-1-1, use a “clean” grip and work on speed under the bar, upright torso and fast turnover.
AMRAP 8 mins: Muscle-ups, Deadlifts and Wall Balls
Complete as many rounds as possible in 8 mins of:
3 Muscle-ups
5 Deadlifts (255#/165#)
7 Wall Balls (20#/14#)
* Sub Jumping MU
Every 1 min for 10 mins: Clean Pulls, Hang Power Cleans and Shoulder-to-Overheads
Every 1 min for 10 mins: Clean Pulls, Hang Power Cleans and Shoulder-to-Overheads
Every 1 min for 10 mins do:
1 Clean Pull, pick load
1 Hang Power Clean, pick load
1 Shoulder-to-Overhead, pick load
Advanced RX Class: EMOM Clean Pulls, Hang Power Cleans and Shoulder-to-Overheads & Beast 12
Advanced RX Class:
Every 1 min for 10 mins: Clean Pulls, Hang Power Cleans and Shoulder-to-Overheads
Every 1 min for 10 mins do:
1 Clean Pull, pick load
1 Hang Power Clean, pick load
1 Shoulder-to-Overhead, pick load
Beast 12
For time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps (20″)
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings (70#/53#)
30 Sit-ups
20 Dumbbell Hang Squat Cleans (35#/25#)
25 Good Mornings (45#/33#)
30 Wall Balls (20#/14#)
3 Rope Climbs (15 ft.)
BTWB
This classic CrossFit.com chipper workout is nicknamed “Beast 12”. I doubled the reps for our team workout and called it “Beast Mode 24”. Fitting for our pre-SuperBowl WOD. Both are deceptively gross. Go Hawks!
Olympic medalists, NFL starters, who is next to find CrossFit and cross over into Grid League competition?
Lifting: Squat Snatches and Clean & Jerks
Lifting: Squat Snatches and Clean & Jerks
Squat Snatch 1-1-1, using heaviest weight per set
Clean & Jerk 1-1-1, using heaviest weight per set
Lifting: Squat Snatches and Clean & Jerks & 2x RFT: Box Jumps, Squat Snatches and Clean & Jerks
Advanced RX Class:
Lifting: Squat Snatches and Clean & Jerks
Squat Snatch 1-1-1, using heaviest weight per set
Clean & Jerk 1-1-1, using heaviest weight per set
2x RFT: Box Jumps, Squat Snatches and Clean & Jerks
2 rounds, each round for time, of:
15 Box Jumps (30″/24″)
10 Squat Snatches (135#/85#)
15 Clean & Jerks (135#/85#)
Rest 2 mins between each round.
Record each round time and note the 2 min. rest between rounds.
Team WOD and Advanced RX Class: Every 1 min for 10 mins: Clean & Jerk & AMRAP 10 mins: Muscle-ups, Power Clean & Jerks and Deadlifts
Team WOD: “Jackie” Plus
For Time:
2400m Row
–then–
2 Rounds of:
50 Thrusters (75#/55#)
50 Pull-ups
* As a team of 2, complete the row then break up reps for 2 Rounds. One partner works at a time, one rower, one barbell.
Advanced RX Class:
Every 1 min for 10 mins: Clean & Jerk
1 Clean & Jerk, pick load
Every 1 min for 10 mins.
AMRAP 10 mins: Muscle-ups, Power Clean & Jerks and Deadlifts
Complete as many rounds as possible in 10 mins of:
1 Muscle-up
2 Power Clean & Jerks (135#/95#)
3 Deadlifts (225#/155#)
BTWB
Reposting this story of Matt Chan’s biking accident as it’s an amazing story of recovery and how sometimes every little thing that happens can be a series of improbable events that if just one doesn’t happen, everything goes wrong.