Category: Advanced RX

Advanced RX: EMOM for 8 mins: Clean and Jerk & Pt. 1: AMRAP 7 mins: Sumo Deadlift High-pulls and Strict Handstand Push-ups & Pt. 2: AMRAP 7 mins: Box Jumps, Burpees and Kettlebell Swings

Advanced RX Class:

EMOM for 8 mins: Clean and Jerk

1 Clean & Jerk, pick load

Every 1 min for 8 mins.

BTWB

Pt. 1: AMRAP 7 mins: Sumo Deadlift High-pulls and Strict Handstand Push-ups

Complete as many rounds as possible in 7 mins of:
5 Sumo Deadlift High-pulls (115#/75#)
5 Strict Handstand Push-ups

* Rest 3 min before Pt. 2

BTWB

Pt. 2: AMRAP 7 mins: Box Jumps, Burpees and Kettlebell Swings

Complete as many rounds as possible in 7 mins of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (53#/35#)

BTWB

Advanced RX: Hang Squat Snatch 1-1-1-1-1 & Chipper: Rows, Wall Balls, Burpees, Hang PS, Box Jumps

Advanced RX Class:

Hang Squat Snatch 1-1-1-1-1

Hang Squat Snatch 1-1-1-1-1

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

BTWB

Chipper: Rows, Wall Balls, Burpees, Hang PS, Box Jumps

For time:
Row 1000m
40 Wall Balls (20#/14#)
30 Burpees
40 Hang Power Snatches (95#/65#)
30 Box Jumps (30”/24”)
40 Wall Balls

BTWB

Advanced RX: 3 RFT: Rows, Deadlifts and Box Jumps

Advanced RX Class:

3 RFT: Rows, Deadlifts and Box Jumps

3 rounds for time of:
Row 500m
12 Deadlifts (245#/165#)
15 Box Jumps (30″/24″)

BTWB

Advanced RX: Lifting: Hang Squat Cleans and Front Squats & FT: Wall Balls and EMOM Toes-to-bars

Advanced RX Class:

Lifting: Hang Squat Cleans and Front Squats

Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 5-4-3-2-1, using heaviest weight per set
* Complex

BTWB

FT: Wall Balls and EMOM Toes-to-bars

For time:
100 Wall Balls (20#/14#)

Every 1 min complete 6 Toes-to-bars.

BTWB

Advanced RX: Squat Clean Thruster 1-1-1-1-1 & Adv Team WOD: Frantasy Land

Advanced RX Class:

Squat Clean Thruster 1-1-1-1-1

Squat Clean Thruster 1-1-1-1-1

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

BTWB

Adv Team WOD: Frantasy Land

As a team of 2 complete for time:
21-15-9 reps of:
Thruster (95#/65#)
Pull-up
— then —
15-12-9 reps of:
Thruster (115#/80#)
Chest-to-bar Pull-up
— then —
12-9-6 reps of:
Thruster (135#/95#)
Bar Muscle-up

*Alternate work with your partner. Split reps.

BTWB

Photo by @robcwilson

Results

Advanced RX: EMOM for 7 mins: Close Grip Snatches and Overhead Squat (close grip) & 9-7-5: Bar Muscle-ups, Power Snatches, Overhead Squats and Runs

Advanced RX Class:

EMOM for 7 mins: Close Grip Snatches and Overhead Squat (close grip)

Every 1 min for 7 mins do:
1 Close Grip Snatch, pick load
1 Overhead Squat (close grip), pick load

BTWB

9-7-5: Bar Muscle-ups, Power Snatches, Overhead Squats and Runs

9-7-5 reps, for time of:
Bar Muscle-up
Power Snatch (115#/75#)
Overhead Squat (115#/75#)
Run 400m

BTWB

Open 19.2 Photo by @robcwilson

Results

Advanced RX: Lifting: Power Snatches and Power Clean & Jerks & FT: Power Snatches and Power Clean & Jerks

Advanced RX Class:

Lifting: Power Snatches and Power Clean & Jerks

Power Snatch 1-1-1, using heaviest weight per set
Power Clean & Jerk 1-1-1, using heaviest weight per set

BTWB

FT: Power Snatches and Power Clean & Jerks

For time:
30 Power Snatches (135#/95#)
30 Power Clean & Jerks (135#/95#)

BTWB
SNORIDGE CROSSFIT