Every 1 min for 7 mins: Hang Power Snatches and Hang Squat Snatches
Every 1 min for 7 mins do:
1 Hang Power Snatch
1 Hang Squat Snatch
Category: Beyond the Whiteboard
Thruster 1-1-1-1-1 & FT: Wall Balls and Bar Muscle-ups
Thruster 1-1-1-1-1
Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Wall Balls and Bar Muscle-ups
For time:
24 Wall Balls (20#/14#)
8 Bar Muscle-ups
21 Wall Balls
7 Bar Muscle-ups
18 Wall Balls
6 Bar Muscle-ups
15 Wall Balls
5 Bar Muscle-ups
12 Wall Balls
4 Bar Muscle-ups
9 Wall Balls
3 Bar Muscle-ups
BTWB
Photo by @robcwilson
Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) one class only at 10am
– Normal classes all other days
Muscle-up progression demo in ‘Merican and Chinese.
“Muscle-up Progression” from the CrossFit Level 1 Trainer Course – [video]
Advanced RX: Close Grip Snatch 1-1-1-1-1 & Every 2 mins for 20 mins: Muscle-ups, Power Cleans and Burpees
Advanced RX Class:
Close Grip Snatch 1-1-1-1-1
Close Grip Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: EMOM Burpees and Max Rep Power Cleans
Team WOD: EMOM Burpees and Max Rep Power Cleans
In teams of 2 EMOM (every minute on the minute) for 20 minutes complete:
8 Burpees
With the time remaining max rep Power Cleans (155#/105#) as possible
Score total Power Clean reps as a team.
* Only one athlete works at a time per minute; alternate work every minute.
Close Grip Snatch 1-1-1-1-1
Close Grip Snatch 1-1-1-1-1
Close Grip Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Strict Pull-ups : 6×5 & FT: Rows; Toes-to-bars and Air Squats; Rows
Strict Pull-ups : 6×5
Strict Pull-ups 6×5
Rest as needed between sets.
Scale reps up or down as needed.
FT: Rows; Toes-to-bars and Air Squats; Rows
For time:
Row 750m
— then —
60 Toes-to-bars
150 Air Squats
— then —
Row 750m
* After the buy-in Row, break up the reps anyway you wish into any scheme. After completing all 60 T2B and 150 Squats, finish the cash-out row.
Strict Pull-ups : 6×5
Strict Pull-ups : 6×5
Strict Pull-ups 6×5
Rest as needed between sets.
Scale reps up or down as needed.
Front Squat (Pause) 2-2-2-2-2 & 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans, Front Squats and Ring Dips
Front Squat (Pause) 2-2-2-2-2
Front Squat (Pause) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hold a 3 second pause at the bottom of each squat
10-9-8-7-6-5-4-3-2-1: Hang Power Cleans, Front Squats and Ring Dips
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Hang Power Clean (135#/95#)
Front Squat (135#/95#)
Ring Dip
BTWB
Photo by @robcwilson
Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) one class only at 10am
– Normal classes all other days
Front Squat (Pause) 2-2-2-2-2
Front Squat (Pause) 2-2-2-2-2
Front Squat (Pause) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hold a 3 second pause at the bottom of each squat (count 1 One-thousand, 2 One-thousand, 3 One-thousand)
Push Press 1-1-1-1-1 & Jack
Push Press 1-1-1-1-1
Push Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Jack“
Complete as many rounds as possible in 20 mins of:
10 Push Press (115#/75#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
BTWB
Photo by @robcwilson
Thank you to all of our Veterans! We have many in our own SRCF community (both former and current service members) and a heartfelt thanks goes out to each and every one of you for your patriotic service.
“Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.” ~crossfit.com