Lifting: Squat Cleans, Hang Squat Cleans and Jerks
Squat Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
1+1+1
Category: Beyond the Whiteboard
Advanced RX: Lifting: Cleans, Hang Cleans and Jerks & Pt. 1 OHS and Bar MU Pt. 2 Push Jerk and Air Squats
Advanced RX Class:
Lifting: 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk
Squat Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
Pt. 1 OHS and Bar MU
3 rounds for time of:
12 Overhead Squats (135#/95#)
6 Bar Muscle Ups
BTWB
Rest 5 Minutes between Part 1 and 2
Pt. 2 Push Jerks and Air Squats
2 rounds for time of:
20 Push Jerks (135#/95#)
100 Air Squats
BTWB
Photo by @robcwilson
CF Games athlete Jacob Heppner completes 20 rounds of Mary in 20 minutes with Chest-to-Bar Pull-ups
Team WOD: Clean and Jerks, Burpee Box Jumps, Pull-ups and Partner Run
Team WOD: Clean and Jerks, Burpee Box Jumps, Pull-ups and Partner Run
For time:
42 Power Clean & Jerks (115#/75#)
42 Burpee Box Jumps (24″/20″)
30 Power Clean & Jerks
30 Burpee Box Jumps
18 Power Clean & Jerks
18 Burpee Box Jumps
50 Pull-ups
Partner Run 400m
*Teams of 2, alternate reps as you go.
**400m Run as a team at the end.
15 Minutes: Choose Rope Climb or Handstand Walk Practice
15 Minutes: Choose Rope Climb or Handstand Walk Practice
Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice
This is not a timed workout.
15 Minutes: Choose Rope Climb or Handstand Walk Practice & AMRAP 20 mins: Runs, Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs
15 Minutes: Choose Rope Climb or Handstand Walk Practice
Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice
AMRAP 20 mins: Runs, Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs
Complete as many rounds as possible in 20 mins of:
Run 200m
20 Overhead Walking Lunges (45#/25#)
15 AbMat Sit-ups
2 Rope Climbs
BTWB
Photo by @robcwilson
All of the Regionals workouts have been announced. Regionals begins next week starting with the Pacific, South and California Super Regions.
Alt EMOM 10 mins: Touch And Go Deadlifts and DU's & 21-15-9: Kettlebell Swings, Box Jumps and Ring Dips
Alt EMOM 10 mins: Touch And Go Deadlifts and DU’s
Every 1 min for 10 mins, alternating between:
5 Touch And Go Deadlifts, pick load
30 Double Unders
21-15-9: Kettlebell Swings, Box Jumps and Ring Dips
21-15-9 reps, for time of:
Kettlebell Swings (70#/53#)
Box Jumps (30″/24″)
Ring Dips
Alt EMOM 10 mins: Touch And Go Deadlifts and DU's
Alt EMOM 10 mins: Touch And Go Deadlifts and DU’s
Every 1 min for 10 mins, alternating between:
5 Touch And Go Deadlifts, pick load
30 Double Unders
If you are working on DU then pick a number you can target each minute or spend the whole minute just trying for max reps.
Back Squat 3-3-3-3-3 & FT: Row, Thrusters and Ball Slams
Back Squat 3-3-3-3-3
Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row, Thrusters and Ball Slams
For time:
Row 1000m
— then —
4 rounds of:
8 Thrusters (135#/95#)
15 Ball Slams (30#/20#)
BTWB
Photo by @robcwilson
Congrats to everyone on the Back Squat PR’s (Personal Record) today!
Final Individual events announced for Regionals and they look like Sunday will be exciting!
Regionals: Individual Event 6 Details
Alt EMOM 10 mins: Power Clean (Touch & Go) and Muscle-ups & AMRAP 16 mins: Runs, Power Cleans, C2B Pull-ups and Wall Balls
Alt EMOM 10 mins: Power Clean (Touch & Go) and Muscle-ups
Every 1 min for 10 mins, alternating between:
2 Power Clean (Touch & Go), pick load
3 Muscle-ups
*Scale to 3 Strict Pull-ups or 3 Jumping MU
AMRAP 16 mins: Runs, Power Cleans, C2B Pull-ups and Wall Balls
Complete as many rounds as possible in 16 mins of:
Run 200m
7 Power Cleans (185#/125#)
14 Chest-to-bar Pull-ups
21 Wall Balls (20#/14#)
BTWB
Photo by @robcwilson
Update Show: Events 1 and 2 Announced
Alt EMOM 10 mins: Power Clean (Touch & Go) and Muscle-ups
Alt EMOM 10 mins: Power Clean (Touch & Go) and Muscle-ups
Every 1 min for 10 mins, alternating between:
2 Power Clean (Touch & Go)s, pick load
3 Muscle-ups
Scale to 3 Strict Pull-ups or 3 Jumping MU