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Advanced RX Class: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, RunAs 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.
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
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.
Complete as many rounds as possible in 15 mins of:
Run 400m
20 Wall Balls (20#/14#)
10 Push-up (hand release)
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]
6 rounds for time of:
25 Double Unders
15 AbMat Sit-ups
5 Power Snatches (135#/95#)
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.
2 Snatches, pick load
Every 1 min for 10 mins.
Squat snatch; regrip allowed
Lifting: Hang Power Cleans and Push JerksHang 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 rounds for time of:
Run 200m
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
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
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
Every 1 min for 5 mins: Muscle-ups and Handstand Push-upsEMOM 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
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
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.
Back Squat 3-3-3-1-1-1