Advanced RX Class:
Snatch Grip Deadlift + Power Snatch 1-1-1-1-1
Snatch Grip Deadlift + Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Main Workout
Team WOD: Chipper: Power Snatches, Partner Deadlifts, Box Jump Overs, Burpees, Lunges, Partner Wall Balls, Sit-ups and Run
Team WOD: Chipper: Power Snatches, Partner Deadlifts, Box Jump Overs, Burpees, Lunges, Partner Wall Balls, Sit-ups and Run
As a team of 2 complete for time:
30 Power Snatches (115#/75#)
40 Partner Deadlifts (295#/195#)
50 Box Jump Overs (24″/20″)
60 Lateral Burpee Over Bars
70 Walking Lunges
80 Partner Alternating Wall Balls (20#/14#)
90 AbMat Sit-ups
Partner Run 200m
* Alternate work/rest with your partner except for WB and Run. Change load as you go.
Photo by @robcwilson
Overhead Squat: 5-5-5 & 7 RFT: Overhead Squats, Toes-to-bars and Run w/Med ball
Overhead Squat: 5-5-5
Overhead Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Overhead Squats, Toes-to-bars and Run w/Med ball
7 rounds for time of:
9 Overhead Squats (75#/55#)
9 Toes-to-bars
Run w/medicine ball (20#/14#) 200m
Photo by @robcwilson
Lifting: Bench Press and Bent Over Barbell Rows & Alt EMOM 15 mins: Ring Dips, Kettlebell Swings and Rows
Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 6-6-6, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
Alt EMOM 15 mins: Ring Dips, Kettlebell Swings and Rows
Every 1 min for 15 mins, alternating between:
10 Ring Dips
15 Kettlebell Swings, pick load
Row 200m/150m
Photo by @robcwilson
The U.S. Army Wants the Fittest People in America
Results
Results cont
Push Press: 2-2-2-2-2 & Pt. 1: AMRAP 5 mins: Bar Muscle-ups and Devil Press Pt. 2: AMRAP 5 mins: DB Box Step-ups and Double Unders
Push Press: 2-2-2-2-2
Push Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: AMRAP 5 mins: Bar Muscle-ups and Devil Press
Complete as many rounds as possible in 5 mins of:
5 Bar Muscle-ups
5 Devil Press, pick load
* Rest 2 minutes between AMRAP’s
Pt. 2: AMRAP 5 mins: Single Dumbbell Box Step-ups and Double Unders
Complete as many rounds as possible in 5 mins of:
10 Single Dumbbell Box Step-ups, pick load (24″/20″)
20 Double Unders
* Rest 2 minutes between AMRAP’s
Photos by @robcwilson
Looks like we will be partying in September at Whistler, BC! 10 year affiliate owners will be gathering to celebrate together!
CrossFit Announces Summit for 10+ Year Affiliate Owners
Results
Results cont
Front Squat: 1RM & 3 RFT: Medicine Ball Cleans, Row Calories and Strict Handstand Push-ups
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.
3 RFT: Medicine Ball Cleans, Row Calories and Strict Handstand Push-ups
3 rounds for time of:
24 Medicine Ball Cleans (20#/14#)
18 Row Calories
12/10 Strict Handstand Push-ups
Photo by @robcwilson
Lifting: Deadlifts and Hollow Rocks & 3 RFT: Run, AbMat Sit-ups and Deadlifts
Lifting: Deadlifts and Hollow Rocks
Deadlift 3-3-3-3, using heaviest weight per set
Hollow Rock 12-12-12-12, using heaviest weight per set
3 RFT: Run, AbMat Sit-ups and Deadlifts
3 rounds for time of:
Run 400m
30 AbMat Sit-ups
15 Deadlifts (250#/175#)
Photo by @robcwilson
Big development with CF Mayhem Independence:
Mayhem’s Kabboord Tested Positive for Banned Substance Clenbuterol
Carolyn Prevost to join CrossFit Mayhem Independence for CrossFit French Throwdown. She’ll be replacing Elly Kabboord who revealed last Friday that she failed a drug test.
— A five-time Regionals athlete, Prevost has already qualified for the CrossFit Games through the Open. She can compete and help Mayhem secure the invite and still go to the Games as an individual; Mayhem will just have to recruite an alternate female.
Results
Results cont
Team WOD: 12 RFT: Dumbbell Hang Clusters, Burpees and Rows
Team WOD:
12 RFT: Dumbbell Hang Clusters, Burpees and Rows
Team of 2
12 rounds for time of:
10 Dumbbell Hang Clusters (45#/25#)
10 Burpees
Row 250m
1 Person works at a time. Partner A performs the 10 Hang Clusters, then Partner B performs the 10 burpees. Then, Partner A rows the 250m. Partner B will start the next round on the 10 Hang Clusters, rotating each movement till 12 rounds completed.
Photo by @robcwilson
Advanced RX: Hang Cluster 1-1-1-1-1-1 & 12-10-8-6-4: Dumbbell Hang Squat Cleans, Dumbbell Burpees and Run
Advanced RX Class:
Hang Cluster 1-1-1-1-1-1
Hang Cluster 1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Strict False Grip Supine Ring Rows and Strict Ring Dips : 5×4 & 3 RFT: Pull-ups, Power Snatches, Ring Dips and Row Calories
Strict False Grip Supine Ring Rows: 5×4
Strict False Grip Supine Ring Rows 5×4
Strict Ring Dips: 5×4
Strict Ring Dips 5×4
Rest as needed between sets.
* Alternate with Strict ring dips 5×4. Supine should be feet on box level with bottom of rings. Scale to false grip ring rows (not supine)
3 RFT: Pull-ups, Power Snatches, Ring Dips and Row Calories
3 rounds for time of:
21 Pull-ups
15 Power Snatches (95#/65#)
12 Ring Dips
9 Row Calories
