Every 1 min for 5 mins: Handstand Holds and L Sit Holds
Every 1 min for 5 mins do:
Handstand Hold, 20 secs
L Sit Hold, 10 secs
Category: Advanced RX
Hang Power Clean : 1 Rep Max
Hang Power Clean : 1 Rep Max & Every 1 min for 5 mins: Handstand Holds and L Sit Holds & AMRAP #1
Every 1 min for 5 mins: Handstand Holds and L Sit Holds
Every 1 min for 5 mins do:
Handstand Hold, 20 secs
L Sit Hold, 10 secs
AMRAP #1
Complete as many rounds as possible in 4 mins of:
3 Hang Power Cleans (135#/95#)
5 Front Squats (135#/95#)
25 Double Unders
Rest 2 minutes, drop the weight, then perform AMRAP #2.
AMRAP #2
Complete as many rounds as possible in 4 mins of:
3 Hang Power Cleans (115#/75#)
5 Front Squats (115#/75#)
25 Double Unders
(Picture by Rob W.)
This is too true. This is Exactly What Happens When You Start Doing CrossFit buzz feed.com
Our Black Friday OnRamp Special is now over. Thanks to everyone who helped share it and for those who took advantage. For who purchased we will email out next steps to get people scheduled to get started!
(Freestanding HSPU practice w/Jules. Photo by Rob W.)
"Death By" – Power Clean : 155/75 lbs + 10 lbs / 1 min
"Death By" – Power Clean : 155/75 lbs + 10 lbs / 1 min
Death By Power Clean
With a continuously running clock perform:
1 Power Clean, 155/75 lbs in the first 1 min,
1 Power Clean, 165/85 lbs in the second 1 min
1 Power Clean, 175/95 lbs in the third 1 min
…
Continuing this for as long as you are able.
EMOM – Power Clean & AMRAP 12 mins: Handstand Walks, Box Jumps and Thrusters
Advanced RX Class:
EMOM – Power Clean : 155/75 lbs + 10 lbs / 1 min
Death By Power Clean (Increase load)
With a continuously running clock perform:
1 Power Clean (155#/75#) in the first 1 min,
1 Power Clean (165#/85#) in the second 1 min
1 Power Clean (175#/95#) in the third 1 min
etc. …
Continue adding 10# each minute for as long as you are able to successfully complete the lift in that given minute.
AMRAP 12 mins: Handstand Walks, Box Jumps and Thrusters
Complete as many rounds as possible in 12 mins of:
Handstand Walk, 12 ft
12 Box Jumps (24″/20″)
12 Thrusters (45#/33#)
The ascending Power Clean strength WOD was a fun test that we need to try with other lifts!
Please make sure you pay attention to the Thanksgiving Week class schedule:
Please make sure you pay attention to the Thanksgiving Week class schedule:
- Thursday 11/27: Gym is CLOSED on Thanksgiving Day. No classes!
- Friday 11/28: 0930 and 1030 Classes only!
- All other days/classes will follow our normal schedule
Snatch 1-1-1-1-1 & Team WOD: Muscle-ups, Row (cal), Deadlift Holds, Snatches
Snatch 1-1-1-1-1
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
25 minutes to snatch
Team WOD: Muscle-ups, Row (cal), Deadlift Holds, Snatches
As a Team of 2 complete for time:
24 Muscle-ups
30 Row (calories), partner holds Deadlift (275#/185#)
10 Squat Snatches (155#/100#)
30 Row (calories), partner holds Deadlift (275#/185#)
10 Squat Snatches (155#/100#)
* Break up MU and Snatch (full) reps as needed.
** For row, one partner must row for 30 calories once other partner has locked out the deadlift hold. If DL is dropped, stop row until bar is locked out again. Each partner must row their 30 calorie segment.
Post total time.
Advanced RX Class and the Main Class workouts were both team WOD’s yesterday, inspired by one of the recent CrossFit Invitational events between the four world teams of USA, Canada, Europe and Australia.
Rob S. and Jules competed as a team in the Dynamic Duo Throwdown at Kitsap CrossFit yesterday and finished 9th place out of 26 teams! Congrats!
Here is incredible footage in slow motion of Rich Froning’s 305 lb. Snatch at the CrossFit Invitational.
(Photo by Rob W.)
Results
Every 1 min for 7 mins: Back Squats
Every 1 min for 7 mins: Back Squats
Every 1 min for 7 mins do:
2 Back Squats, pick load
Share a rack, share a barbell/load. Change quickly if needed, one person goes on :00 and one goes on :30
Snatch Grip Push Press 3-3-3
Snatch Grip Push Press 3-3-3
Snatch Grip Push Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Behind Neck
Power Clean 3-3-2-2-1-1-1 & 6 RFT: Power Cleans and 200 m
Squat Cleans, Front Squats & EMOM: Rope Climbs and Ascending Front Squats
Squat Cleans, Front Squats
Squat Clean + 1 Front Squat
1-1-1-1-1
Use this complex to warm up for a heavy front squat.
EMOM: Rope Climbs and Ascending Front Squats
Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 2 reps
From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 4 reps
From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 6 reps
Continue adding 2 reps to the front squat each interval for as long as you are able. Adjust the workout as needed when logging your score.
Clean from floor. (185/135) scale to 1 Rope climb every 2 min. To have time to squat.