Category: Main Workout

Advanced RX: Power Clean & Jerk 1-1-1 & Abbate

Advanced RX Class:

Power Clean & Jerk 1-1-1

Power Clean & Jerk 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Abbate

For time:
Run 1 mile
21 Clean & Jerks (155#/105#)
Run 800m
21 Clean & Jerks (155#/105#)
Run 1 mile

BTWB
Photo by @robcwilson
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. ~ www.crossfit.com

Results

Team WOD: AMRAP 20 mins: Partner Runs, Clean & Jerks, Box Jump Overs and Toes-to-bar

Team WOD: AMRAP 20 mins: Partner Runs, Clean & Jerks, Box Jump Overs and Toes-to-bar

As a team of 2 complete as many rounds as possible in 20 mins of:
Partner Run 200m
5 Power Clean & Jerks (115#/75#)
7 Box Jump Overs (24″/20″)
9 Toes-to-bars
* Run together then alternate each exercise w/partner (Partner 1 does C&J, Partner 2 does Box Jump Over, Partner 1 does T2B, etc.)

BTWB
Photo by @robcwilson

Results

Bench Press 2-2-2-2-2 & Alt EMOM 18 mins: Rows, Push Press and Ring Dips

Bench Press 2-2-2-2-2

Bench Press 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Alt EMOM 18 mins: Rows, Push Press and Ring Dips

Every 1 min for 18 mins, alternating between:
Row M 150m / F 125m
12 Push Press (95#/65#)
8 Ring Dips

BTWB
Photo by @robcwilson
“Tommy Marquez, Rory McKernan and Pat Sherwood are back in the Update Studio to recap the 2017 CrossFit Liftoff, powered by Rogue. This year’s competition crowned a repeat champion in the overall division, and shined the spotlight on some big lifters in our community.”

Results

Results cont

Back Squat 4-4-4 & AMRAP 9 mins w/ Buy-in: Run then Bar Muscle-ups and Dumbbell Hang Squat Cleans

Back Squat 4-4-4

Back Squat 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 9 mins w/ Buy-in: 800 m, Bar Muscle-ups and Dumbbell Hang Squat Cleans

In 9 mins do:
Run 800m
then in the remaining time, AMRAP of:
5 Bar Muscle-ups
10 Dumbbell Hang Squat Cleans (pick load)
* Scale BMU to 5 strict pull-ups

BTWB
Photo by @robcwilson

Results

Results cont

Hang Squat Snatch + Overhead Squat 1-1-1-1-1 & AMRAP 12 mins: Burpees and Double Unders

Hang Squat Snatch + Overhead Squat 1-1-1-1-1

Hang Squat Snatch + Overhead Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex of 1 Hang Squat Snatch + 1 OHS

BTWB

AMRAP 12 mins: Burpees and Double Unders

Complete as many rounds as possible in 12 mins of:
10 Burpees
25 Double Unders

BTWB
Photo by @robcwilson

Results

Results cont

Jerk: 3RM & 3 RFT: Runs, Kettlebell Swings and Handstand Push Ups

Jerk: 3RM

Find your Jerk 3 Rep Max.
* Choose Split or Jerk, use same as last week.

BTWB

3 RFT: Runs, Kettlebell Swings and Handstand Push Ups

3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Handstand Push Ups

BTWB
Photo by @robcwilson
“Helen” with handstand push-ups today. Even though it’s fast it’s still a good one.
Take care of your hands!  Read up:
Coach’s Corner: Hand Care For CrossFitters
Results
Results cont

Deadlift 4-4-4 & FT: Row then 5 Rounds of Deadlifts and Wall Balls

Deadlift 4-4-4

Deadlift 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

FT: Row then 5 Rounds of Deadlifts and Wall Balls

For time:
Row 1000m
— then —
5 rounds of:
12 Deadlifts (225#/155#)
15 Wall Balls (20#/14#)

BTWB

Photo by Coach @robcwilson
Yep. Coach Rob. Tonight he coached his first class, and according to him “It went okay! Everyone managed to lift weights and do a workout and go home!” Sooooo success!
Both Peter S. and Rob W. have now coached their first classes very successfully (Shay will also coach solo soon) and we’re excited that they will all continue to jump in, gain experience, and give all of us a fresh perspective as new coaches.

2017 CrossFit Liftoff Live Announcement
Posted by The CrossFit Games

The Deadlift

Results

Results cont

CrossFit Liftoff: Snatch 1RM & CrossFit Liftoff: Clean & Jerk 1RM & AMRAP 12 mins: Pull-ups, Row, Overhead Squats, Box Jumps and Pull-ups

Advanced RX Class:

CrossFit Liftoff: Snatch 1RM

Record your best Snatch 1 Rep Max lift.

BTWB

CrossFit Liftoff: Clean & Jerk 1RM

Record your best Clean & Jerk 1 Rep Max lift.

BTWB

AMRAP 12 mins: Pull-ups, Row, Overhead Squats, Box Jumps and Pull-ups

As a team of 2 complete as many rounds as possible in 12 mins of:
25 Pull-ups
50 Row Calories
100 Overhead Squats (45#)
50 Box Jumps (24″/20″)
25 Pull-ups
* If you are participating in the Liftoff you must complete this solo.

BTWB
Photo by @robcwilson
Three, Two, One—Liftoff!

Record

CrossFit Liftoff: Snatch 1RM (20 minutes) & CrossFit Liftoff: Clean & Jerk 1RM (15 minutes) & AMRAP 12 mins: Pull-ups, Row, Overhead Squats, Box Jumps and Pull-ups

CrossFit Liftoff: Snatch 1RM (20 minutes)

Record your best Snatch 1 Rep Max lift.
* Share a bar with your partner and each find a 1RM.

BTWB

CrossFit Liftoff: Clean & Jerk 1RM (15 minutes)

Record your best Clean & Jerk 1 Rep Max lift.
* Share a bar with your partner and each find a 1RM.

BTWB

AMRAP 12 mins: Pull-ups, Row, Overhead Squats, Box Jumps and Pull-ups

As a team of 2 complete as many rounds as possible in 12 mins of:
25 Pull-ups
50 Row Calories
100 Overhead Squats (45#)
50 Box Jumps (24″/20″)
25 Pull-ups
* If you are participating in the Liftoff you must complete this solo.

BTWB
Three, Two, One—Liftoff!
Photo by @robcwilson

Results

SNORIDGE CROSSFIT