Snatch Push Press + Snatch Balance 1-1-1-1-1
Snatch Push Press + Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complex from the rack. 1 Snatch PP, lower behind neck then 1 Snatch Balance.
Category: Beyond the Whiteboard
Back Squat 3-3-3-1-1-1 & AMRAP 15 mins: Runs, Wall Balls and Push-up (hand release)
Back Squat 3-3-3-1-1-1AMRAP 15 mins: Runs, Wall Balls and Push-up (hand release)
Complete as many rounds as possible in 15 mins of:
Run 400m
20 Wall Balls (20#/14#)
10 Push-up (hand release)
BTWB
Photo by @robcwilson
SRCF Trucker Hats are now available! We have (had) three color options in grey, black, and black/white all with an embroidered logo on the right front. Hats are $20 and are the same brand and supplier that Rogue makes their logo hats with. There are not many left so grab yours before they go!
Two more individual Games events have been announced, including what will be the best event ever: the Snatch Speed Ladder.
‘Friday Night We’re Bringing It Back’
“Self-cueing the Snatch” with Becca Voigt, Stacie Tovar and Emily Bridgers – [video]
EMOM for 10 mins: Snatch & 6 RFT: Double Unders, AbMat Sit-ups and Power Snatches
6 RFT: Double Unders, AbMat Sit-ups and Power Snatches
6 rounds for time of:
25 Double Unders
15 AbMat Sit-ups
5 Power Snatches (135#/95#)
BTWB
Pics by @robcwilson
11 days until the Games begin! It’s right around the corner. Stay tuned for our Games class schedule to be posted. There will most likely be a few minor adjustments to the 9:30 and 11:30am classes on a few days and no Advanced RX class that week. No changes for other times.
Every 1 min for 10 mins: Snatch
Every 1 min for 10 mins: Snatch
2 Snatches, pick load
Every 1 min for 10 mins.
Squat snatch; regrip allowed
Lifting: Hang Power Cleans and Push Jerks & 4 RFT: Runs, Deadlifts, Hang Power Cleans and Push Jerks
Lifting: Hang Power Cleans and Push Jerks
Hang Power Clean 2-2-2-2-2, using heaviest weight per set
Push Jerk 1-1-1-1-1, using heaviest weight per set
4 RFT: Runs, Deadlifts, Hang Power Cleans and Push Jerks
4 rounds for time of:
Run 200m
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
Lifting: Hang Power Cleans and Push Jerks
Lifting: Hang Power Cleans and Push Jerks
Hang Power Clean 2-2-2-2-2, using heaviest weight per set
Push Jerk 1-1-1-1-1, using heaviest weight per set
EMOM for 5 mins: Muscle-ups and Handstand Push-ups & Chipper: Thrusters, Pull-ups, Push Press and 6 more
Every 1 min for 5 mins: Muscle-ups and Handstand Push-ups
EMOM for 5 mins do:
2 Muscle-ups
3 Handstand Push-ups
* Scale to 2 strict pull-ups or 2 strict C2B pull-ups + 3 box pike or floor pike or strict DB press each minute
Kelby’s Birthday Chipper: Thrusters, Pull-ups, Push Press, Row, Toes-to-bar, Wall Balls, Back Squats, KB Swings, and Lunges
For time:
20 Thrusters (95#/65#)
20 Pull-ups
20 Push Press (95#/65#)
20 Row (calories)
20 Toes To Bars
20 Wall Balls (20#/14#)
20 Back Squats (95#/65#)
20 Kettlebell Swings (70#/53#)
20 Walking Lunges
BTWB
Pics (above) by @robcwilson
Happy 20th birthday Kelby! If things were this crazy for your 20th people should be worried about your 21st!
Also congrats to Ryan for winning his FitAid bet vs. Joel in their latest WOD matchup.
Every 1 min for 5 mins: Muscle-ups and Handstand Push-ups
Every 1 min for 5 mins: Muscle-ups and Handstand Push-ups
Every 1 min for 5 mins do:
2 Muscle-ups
3 Handstand Push-ups
Scale to 2 strict pull-ups or strict C2B pull-ups + 3 box pike or floor press each minute
Front Squat 2-2-2-2-2 & 4 RFT: Runs, Front Squats and Burpee Pull Ups
Front Squat 2-2-2-2-2
Front Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
20 minutes on the clock
4 RFT: Runs, Front Squats and Burpee Pull Ups
4 rounds for time of:
Run 400m
10 Front Squats (135#/95#)
10 Burpee Pull Ups
Front Squat 2-2-2-2-2
Front Squat 2-2-2-2-2
Front Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
20 minutes on the clock