Category: Advanced RX

Advanced RX: EMOM for 8 mins: Hang Squat Clean & Chipper: Rows, Hang Squat Cleans, Burpee Over Rowers and Wall Balls

Advanced RX Class:

EMOM for 8 mins: Hang Squat Clean

2 Hang Squat Cleans, pick load

Every 1 min for 8 mins.
* 2 singles or UB set of 2

BTWB

Chipper: Rows, Hang Squat Cleans, Burpee Over Rowers and Wall Balls

For time:
Row 1000m
20 Hang Squat Cleans (135#/95#)
40 Burpee Over Rowers
60 Wall Balls (20#/14#)

BTWB

Advanced RX: Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1 & AMRAP 15 mins: Deadlifts, Hang Power Cleans, Front Squats, Push Press, Back Squats and Run

Advanced RX: Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1

Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 15 mins: Deadlifts, Hang Power Cleans, Front Squats, Push Press, Back Squats and Run

Complete as many rounds as possible in 15 mins of:
5 Deadlifts (115#/75#)
5 Hang Power Cleans (115#/75#)
5 Front Squats (115#/75#)
5 Push Press (115#/75#)
5 Back Squats (115#/75#)
Run 200m

BTWB

Photo by @robcwilson

Results

Advanced RX: Close Grip Snatch 1-1-1-1-1 & AMRAP 15 mins: Wall Balls, Power Snatches and Muscle-ups

Advanced RX Class:

Close Grip Snatch 1-1-1-1-1

Close Grip Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 15 mins: Wall Balls, Power Snatches and Muscle-ups

Complete as many rounds as possible in 15 mins of:
30 Wall Balls (20#/14#)
20 Power Snatches (75#/55#)
5 Muscle-ups

BTWB

Advanced RX: Squat Snatch (Touch & Go): 3RM & 18-15-12-9: Squat Snatches, Hand Release Push-ups and Up And Over Box Jumps

Advanced RX Class:

Squat Snatch (Touch & Go): 3RM

Record your best Squat Snatch (Touch & Go) 3 Rep Max lift.

BTWB

18-15-12-9: Squat Snatches, Hand Release Push-ups and Up And Over Box Jumps

18-15-12-9 reps, for time of:
Squat Snatch (115#/75#)
Hand Release Push-up
Up And Over Box Jump (24″/20″)

BTWB

Photo by @robcwilson

See our Facebook for our 10th anniversary shirt pre-order! We have 3 different designs in men’s T’s and women’s T/Tank/Crops.
Devin Ford Declines His Games Invite
Mayhem, Holte, and Fikowski Dominate Day 2 in China
Results

Advanced RX: AMReps 20 mins: Clean & Jerk Ladder

Advanced RX Class:

AMReps 20 mins: Clean & Jerk Ladder

As many reps as possible in 20 mins of:
15 Clean & Jerks (135#/95#)
Rest 1 min
15 Clean & Jerks (155#/105#)
Rest 1 min
15 Clean & Jerks (185#/125#)
Rest 1 min
15 Clean & Jerks (225#/145#)
Rest 1 min
15 Clean & Jerks (245#/155#)
Rest 1 min
15 Clean & Jerks (265#/165#)

BTWB
Did anyone come to Advanced Class on Saturday? Yes, no, maybe?

Photo by @robcwilson

Inside Elite Fitness – 2019 Mid-Atlantic CrossFit Challenge Recap
What’s in RICH FRONING’s barn? (Ultimate Home Gym)
Results

Advanced RX: Split Jerk: 2RM & 7 RFT: Push Jerks, Chest-to-bar Pull-ups and Burpees & Checkout: AMRAP 10 mins: Toes-to-bars and Handstand Walks

Advanced RX Class:

Split Jerk: 2RM

Find your Split Jerk 2 Rep Max.

BTWB

7 RFT: Push Jerks, Chest-to-bar Pull-ups and Burpees

7 rounds for time of:
7 Push Jerks (155#/105#)
7 Chest-to-bar Pull-ups
7 Burpees

BTWB

Checkout: AMRAP 10 mins: Toes-to-bars and Handstand Walks

Complete as many rounds as possible in 10 mins of:
10 Toes-to-bars
Handstand Walk, 25 ft

BTWB
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