Hang Power Clean & Jerk 2-2-2-2-2
Hang Power Clean & Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
Advanced RX Class: Alt EMOM: Squat and Power Cleans & Pt. 1 Back Squats and Bench Press & Pt. 2 Wall Balls, Row and Box Jump Overs
Advanced RX Class:
Alt EMOM 8 mins: Squat and Power Cleans
Every 30 secs for 8 mins, alternating between:
1 Squat Clean
1 Power Clean
Pt. 1 21-15-9: Back Squats and Bench Press
21-15-9 reps, for time of:
Back Squat (185#/135#) from the ground
Bench Press (155#/95#)
*Rest 5 Minutes then Pt. 2
BTWB
Pt. 2 Wall Balls, Row and Box Jump Overs
For time:
40 Wall Balls (20#/14#)
30 Calorie Row
20 Box Jump Overs (24″/20″)
Photo by @robcwilson
There will be an updated Advanced RX Test coming next week. The Advanced class will be re-testing soon to run through all the movements. In addition to new movements, heavier loads, and adjusted rep counts there will also be less “no-go’s” allowed.
Team WOD: Wall Balls, Ball Slams, Overhead Walking Lunge With Plates
Team WOD: Wall Balls, Ball Slams, Overhead Walking Lunge With Plates
As a Team of 2 complete 2 Rounds for time of:
100 Wall Balls (20#/14#)
100 Ball Slams (30#/20#)
100 Overhead Walking Lunge With Plates (45#/25#)
* Alternate work with your partner (one works, one rests).
Post total time.
Alt EMOM 8 mins: Squat and Power Cleans
Alt EMOM 8 mins: Squat and Power Cleans
Every 30 secs for 8 mins, alternating between:
1 Squat Clean
1 Power Clean
5 RFT: Runs and Deadlifts & Checkout: 3 RFT: Hollow Rocks and AbMat Sit-ups
Checkout: 3 RFT: Hollow Rocks and AbMat Sit-ups
3 rounds for time of:
20 Hollow Rocks
20 AbMat Sit-ups
BTWB
Photo by @robcwilson
Always worth watching! Part 1 is out:
Hang Snatch 2-2-2-1-1-1 & AMRAP 10 mins: Air Squats, Hang Squat Snatches and Strict Pull-ups
Hang Snatch 2-2-2-1-1-1
Hang Squat Snatch (Above The Knees) 2-2-2-1-1-1
Use the heaviest weight you can for each set.
AMRAP 10 mins: Air Squats, Hang Squat Snatches and Strict Pull-ups
Complete as many rounds as possible in 10 mins of:
15 Air Squats
7 Hang Squat Snatches (135#/95#)
3 Strict Pull-ups
BTWB
Photo by @robcwilson
Register for Memorial Day Murph on 5/30 and get ready for the SnoRidge Hero WOD Week!
Next week we will see the announcement of the Masters Online Regional Qualifier WOD’s for the CF Games. I will likely work some of them into our regular programming.
Alt EMOM 10 mins: Handstand Push-ups and Toes-to-bars & 10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Burpees
Alt EMOM 10 mins: Handstand Push-ups and Toes-to-bars
Every 1 min for 10 mins, alternating between:
6 Handstand Push-ups
12 Toes-to-bars
10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Burpees
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Clean & Jerk (135#/95#)
Burpee
BTWB
Photo by @robcwilson
Next month in May we will be programming a “Hero WOD Week”. Stay tuned for details but expect it to tie in with “Murph” on Memorial Day.
Update Show: Skype With Chris Spealler
Front Squat 1-1-1-1-1 & 5RFT: Double Unders, Bar MU, Front Squats
Front Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5RFT: Double Unders, Bar MU, Front Squats
5 rounds for time of:
35 Double Unders
6 Bar Muscle-ups
9 Front Squats (135#/95#)
*Sub 9 C2B pull-ups each round for BMU
BTWB
Photo by @robcwilson
Nutrition:
Here’s a link to order Ice Age Meals directly that will be a sampler of 12 meals for $109.99
• Pastel de Papa
• Breakfast Pizza
• Chicken Tikka Masala
• Ribs and Sweets
Photo by @robcwilson
Nutrition:
Here’s a link to order Ice Age Meals directly that will be a sampler of 12 meals for $109.99
• Pastel de Papa
• Breakfast Pizza
• Chicken Tikka Masala
• Ribs and Sweets
There would be 3 of each meal and the sampler would be $109.99. They are delivered frozen and can be kept in the freezer until ready to use.
Order cutoff is April 18th with delivery on the 20th to the gym. This should save shipping if there are around 3 or 4 people ordering.
Order cutoff is April 18th with delivery on the 20th to the gym. This should save shipping if there are around 3 or 4 people ordering.
The Kipping Pull-Up www.boxmag.com
Results
Results cont
Push Press + Split Jerk & 3RFT: Row, Run, Push Press
Push Press + Split Jerk 5 x 1+1
Push Press 1-1-1-1-1, + Split Jerk 1-1-1-1-1, using heaviest weight per set
*Perform 1 PP + 1 Split Jerk as a complex each set. Scale to 1 PP + 1 PJ.
3 rounds for time of:
Row 500m
Run 400m
21 Push Press (95#/65#)
Rest 2 mins
Advanced RX: EMOM 10 Minutes Cindy plus Clean and Jerk & Power Cleans, Runs, Pull-ups
Advanced RX Class:
Every 2 mins for 10 mins do:
1 Round Of Cindy
2 Squat Clean & Jerks, pick load
10 rounds for time of:
Power Clean, pick load
Run 100m
5 Chest-to-bar Pull-ups
BTWB
Photo by @robcwilson
Want to attend the Saturday Advanced RX Class? You must pass the Advanced Skills Test first. See me about setting up a time to take it. You should feel very confident about passing it prior to testing. Practice any movements or skills in question to reduce the chances of a “no-go”.
Thinking of going to Portland to watch the West Regional? Ticket information is at the below link.
2016 Regional Tickets Released
Results
Photo by @robcwilson
Want to attend the Saturday Advanced RX Class? You must pass the Advanced Skills Test first. See me about setting up a time to take it. You should feel very confident about passing it prior to testing. Practice any movements or skills in question to reduce the chances of a “no-go”.
Thinking of going to Portland to watch the West Regional? Ticket information is at the below link.
2016 Regional Tickets Released
Results