Back Squat: 1RM
Record your best Back Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Category: Daily WOD
Advanced RX: Death By Snatch, Clean, Deadlift & Every 4 mins for 16 mins: Ski Erg Calories, Assault Bike Calories and Row Calories
Advanced RX Class:
Pt. 1: Death By Snatch
Death By Snatch
With a continuously running clock perform:
1 Snatch, 45/35 lbs in the first 1 min
1 Snatch, 55/45 lbs in the second 1 min
1 Snatch, 65/55 lbs in the third 1 min
…
Continuing this for as long as you are able.
Pt. 2: Death By Clean
Death By Clean
With a continously running clock perform:
1 Clean, pick load in the first 1 min
1 Clean, pick load + 10 lbs in the second 1 min
1 Clean, pick load + 20 lbs in the third 1 min
…
Continuing this for as long as you are able.
Pt. 3: Death By Deadlift
Death By Deadlift
With a continously running clock perform:
1 Deadlift, pick load in the first 1 min
1 Deadlift, pick load + 10 lbs in the second 1 min
1 Deadlift, pick load + 20 lbs in the third 1 min
…
Continuing this for as long as you are able.
Photo by @robcwilson
Coach Shay demonstrating above of most people before the Advanced Class.
1. Check WOD
2. Don’t go.
Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat Cleans
Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat Cleans
As a team of 2 complete 3 rounds for time of:
50 Partner Alternating Wall Balls (20#/14#)
40 Shoulder-to-overheads (115#/75#)
30 Squat Cleans (115#/75#)
* Split up reps for STO and Cleans. Alternate WB shots. One bar and one med ball per team.
Photo by @robcwilson
Hang Power Clean 3-2-2-1-1-1 & 15-12-9-6-3: Hang Power Cleans and Lateral Burpees
Hang Power Clean 3-2-2-1-1-1
Hang Power Clean 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
15-12-9-6-3: Hang Power Cleans and Lateral Burpees
15-12-9-6-3 reps, for time of:
Hang Power Clean (135#/95#)
Lateral Burpee (Over Barbell)
Photo by @robcwilson
Well this is a positive development. CrossFit Training is back on IG:
Overhead Squat: 3-3-3 & Opt. 1: 3 RFT: Run, Overhead Squats and Bar Muscle-ups & Opt. 2: 3 RFT: Run, Overhead Squats and Pull-ups
Overhead Squat: 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 1: 3 RFT: Run, Overhead Squats and Bar Muscle-ups
3 rounds for time of:
Run 400m
21 Overhead Squats (75#/55#)
7 Bar Muscle-ups
* Choose between Opt 1 or 2 (with Pull-ups)
Opt. 2: 3 RFT: Run, Overhead Squats and Pull-ups
3 rounds for time of:
Run 200m
21 Overhead Squats (75#/55#)
21 Pull-ups
* Choose between Opt 1 or 2
Deadlift 3-3-3 & Alt EMOM 18 mins: Row Calories, Touch And Go Deadlifts and Hand Release Push-ups
Deadlift 3-3-3
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Row Calories, Touch And Go Deadlifts and Hand Release Push-ups
Every 1 min for 18 mins, alternating between:
12/9 Row Calories
3 Touch And Go Deadlifts, pick load
10 Hand Release Push-ups
Front Squat: 1RM & 30-20-10: Dumbbell Thrusters and Toes-to-bars
Front Squat: 1RM
Record your best Front Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
30-20-10: Dumbbell Thrusters and Toes-to-bars
30-20-10 reps, for time of:
Dumbbell Thruster (35#/20#)
Toes-to-bar
“Jack”
Jack
Complete as many rounds as possible in 20 mins of:
10 Push Press (115#/85#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
Army SSG Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd BN, 1st Special Forces Group, Ft. Lewis WA, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. ~ www.crossfit.com
Photo by @robcwilson
Salute to service. Thanks to all of our Vets and all who served!
The 2020 Open is over and it was in my opinion one of the best ones ever. Lots of firsts and lots of cool twists on Open style workouts.
Advanced RX: Chipper: Single DB Hang Clean & Jerks, Push-ups, Alternating DB Squat Snatch, HSPU, DB OH Squats and Strict HSPU
Advanced RX:
Chipper: Single DB Hang Clean & Jerks, Push-ups, Alternating DB Squat Snatch, HSPU, DB OH Squats and Strict HSPU
For time:
60 Single Dumbbell Hang Clean & Jerks (50#/35#)
50 Push-ups
40 Alternating Dumbbell Squat Snatches (50#/35#)
30 Handstand Push-ups
20 Dumbbell Overhead Squats (50#/35#)
10 Strict Handstand Push-ups
* 20 min cap. Split all DB total reps evenly between each arm. Alternate Snatch.
Photo by @robcwilson
