Community. Coaching. Caring.
Hang Power Snatch 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Wall Climbs, Box Jumps, and Runs3 rounds for time of:
Row 500m
5 Wall Climbs
20 Box Jumps (24″/20″)
Run 400m
Well this is interesting.
Holmberg’s Affiliate Issues Dress Code Standard, Bans “Booty Shorts” and “Shirtless Workouts”
Photo by @robcwilson
Hang Power Clean 2-2-2-2-2Hang Power Clean 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
10 Hang Power Cleans (135#/95#)
20/15 Row Calories
30 Double Unders
Photo by @robcwilson
Alternating Front Rack Lunge: 6-6-6Alternating Front Rack Lunge 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Step forward for Lunges
4 rounds for time of:
Walking Lunge 50m
50 AbMat Sit-ups
Photo by @robcwilson
Schedule Alert:
Thursday 7/4 we will have two morning classes ONLY
Bench Press 4-4-4, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set
21-15-9: Handstand Push Ups, Ring Dips, Push-ups, C2B Pull-ups and Air Squats21-15-9 reps, for time of:
Handstand Push Up
Ring Dip
Push-up
Chest-to-bar Pull-up
Air Squat
Photo by @robcwilson
Schedule Alert:
Thursday 7/4 we will have two morning classes ONLY
The 2019 Sanctionals season is closed!
Event Recap: France Closes Out First Sanctionals Season
Anna Viggedal Dislocated Shoulder on 99-Pound Dumbbell Ground-to-Overhead at French Throwdown
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Squat Clean 1-1-1-1-1Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
10 Squat Cleans (135#/95#)
20 Box Jumps (24″/20″)
Post total time.
* Choose load you can cycle small sets of cleans, not singles.
Photo by @robcwilson
Lifting: Ring Dip (Weighted) and Hollow RocksRing Dip (Weighted) 6-6-6-6-6, using heaviest weight per set
Hollow Rock 15-15-15-15-15, using heaviest weight per set
Each for time:
Row: 4x 500m
Rest as needed between efforts.
* Share a rower with a partner and take 3 min. rest between max efforts
Photo by @robcwilson
Alternating Front Rack Lunge 8-8-8Alternating Front Rack Lunge 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
9 Dumbbell Thrusters (35#/20#)
1 Rope Climb, 15 ft
* 2 supine to 1 RC.
Photo by @robcwilson
The last Sanctional is this weekend with several individuals and teams vying for the last chance to qualify for the Games.
International Qualifier Coalition Forms to Unify Sanctionals Season
How to Watch the CrossFit French Throwdown
Results
Results cont
Push Press 1-1-1-1-1Push Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9-6-3 reps, for time of:
Sumo Deadlift High Pull (75#/55#)
Push Jerk (75#/55#)
Photo by @robcwilson
