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Advanced RX Class:Death By Clean & Jerk
With a continuously running clock perform:
1 Clean & Jerk (135#/95#) in the first 1 min
2 Clean & Jerks in the second 1 min
3 Clean & Jerks in the third 1 min
…
Continuing this for as long as you are able.
3 rounds for time of:
15 AbMat Sit-ups
10 Hollow Rocks
5 V-ups
Team WOD: AMRAP 18 mins: Wall Balls and Clean & JerksAs a team of 2 complete as many rounds as possible in 18 mins of:
10 Wall Balls (20#/14#)
3 Clean & Jerks (135#/95#)
* 1 person working at a time; complete 1 full round of WB and C&J and then swap with your partner
Photo by @robcwilson
Two New Implements And More Cultural References At Sanctioned Events Worldwide
Weighted Strict Pull-up 2-2-2-2-2Weighted Strict Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
15 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
35 Double Unders
7 rounds for time of:
5 Power Snatches (95#/65#)
5 Pull-ups
10 Push-ups
15 Air Squats
Thruster: 3RMRecord your best Thruster 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Each for time:
Row: 4x 500m
Rest as needed between efforts.
Photo by @robcwilson
Our membership rates are increasing slightly as of Jan. 1, 2020. See here for more info.
Alt EMOM 12 mins: Deadlifts and Knees To ElbowsEvery 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
6 Knees To Elbows
5 rounds for time of:
10 Deadlifts (225#/155#)
10 Lateral Burpee (Over Barbell)
Team Chipper: Team Relays, Kettlebell Swings, Deadlifts, and Burpee Box JumpsAs a Team of 2 for time:
Team Relay 200m
100 Kettlebell Swings (53#/35#)
Team Relay 200m
100 Deadlifts (185#/135#)
Team Relay 200m
100 Burpee Box Jumps
Team Relay 200m
* Relay: Team member 1 will run 200m then tag their team member 2 to run 200m when they return. Split reps with one working/one rests.
Photo by @robcwilson
Know anyone looking to start CrossFit? This Cyber Monday we will be selling our OnRamp package for 30% off ($129.50 plus tax vs. $185 plus tax) Good between Dec. 1, 2019 through Feb. 29, 2020! You have three months starting with Dec. to decide when to start (Non-refundable). If you know someone who is on the fence let them know as we will only run this thru Monday 12/2 (now thru tomorrow). To purchase click the link above, select “Cyber Monday 30% Off Special” under Contracts/Packages.
