Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
Thruster : 1 Rep Max & 5 RFT: Thrusters, Toes To Bars and Box Jump (24 In.)s
5 RFT: Thrusters, Toes To Bars and Box Jumps
5 rounds for time of:
15 Thrusters (75#/55#)
12 Toes To Bars
9 Box Jump (24″/20″)
BTWB
Pics by @robcwilson
Tomorrow Jules begins the family road trip to Carson to compete in the 2015 CF Games. Only 8 more days until the first event. Hope they announce it soon!
We will announce the minor adjustments to the gym class schedule soon for the week plus of the CF Games (starting next week). Stay tuned!
Thruster : 1 Rep Max
Advanced RX: Snatch Push Press + Snatch Balance 1-1-1-1-1 & Chipper: Overhead Squats, Pull-ups, Bar Muscle-ups
Advanced RX Class:
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.
Team WOD: Row, Overhead Squat, Pull-up, Push Press, Rope Climb, Run
Team WOD: Row, Overhead Squat, Pull-up, Push Press, Rope Climb, Run
As a Team of 2, complete for time:
70 Row (calories)
80 Overhead Squats (95#/65#)
70 Pull-ups
80 Push Press (95#/65#)
10 Rope Climbs (15 ft.)
400m Run as a team
* One bar and one rope per team
** Alternate work with your partner except for the final run, one works, one rests. You may split up reps however your wish but stay in order of exercises.
Post total time.
BTWB
CrossFit Games Update: July 10, 2015
Good times at the “Good Luck Jules Going to Games” picnic on Sunday!
Photo by @robcwilson
Snatch Push Press + Snatch Balance 1-1-1-1-1
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.
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#)