Community. Coaching. Caring. Since 2009.
EMOM for 8 mins: Power Snatch + Hang Power Snatch1 Power Snatch + Hang Power Snatch, pick load
Every 1 min for 8 mins.
6 rounds for time of:
6 Power Snatches (115#/75#)
1 Rope Climb
6 Lateral Burpee (Over Barbell)
Shoulder Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Sumo Deadlift High-pulls, Front Squats and Push Jerks10 rounds for time of:
7 Sumo Deadlift High-pulls (95#/65#)
7 Front Squats (95#/65#)
7 Push Jerks (95#/65#)
Photo by @robcwilson
Why do we scale? Why do we suggest different scaling options for difficult movements? Good read:
PROFESSIONAL TRAINING: SCALING
Bench Press 3-3-3-3-3, using heaviest weight per set
Deadlift 3-3-3-3-3, using heaviest weight per set
* Alternate BP and DL sets. Use mats, touch and go.
Lifting: Bench Press and DeadliftsBench Press 3-3-3-3-3, using heaviest weight per set
Deadlift 3-3-3-3-3, using heaviest weight per set
* Alternate BP and DL sets
As many reps as possible in 7 mins of:
Wall Ball (20#/14#)
Every 1 min complete:
5 Deadlifts (225#/155#)
* Score is total WB + 30 DL. Start with max rep WB then at each minute complete 5 touch and go DL and in remaining time complete max reps WB. (DL starts after minute 1: WB, then 5DL+WB, 5DL+WB etc up to 7 minutes)
Back Squat 6-6-6Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Row 2 km
This is an all out effort for time.
Photo by @robcwilson
Please ensure that you check the SRCF Facebook group (the private one) and the Instagram account for weather/class updates. Link to both pages are at the bottom of our site. Any schedule updates will be posted there first.
Power Clean + Hang Power Clean + Front Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Power Clean + Hang Power Clean + Front Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Front Racked Alternating Reverse Lunge 6-6-6Front Racked Alternating Reverse Lunge 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
20 Double Unders
15 Pull-ups
10 Front Rack Alternating Reverse Lunges (115#/75#)
5 Power Clean & Jerks (115#/75#)
Photo by @robcwilson
The next Sanctional is underway starting today at CF Mayhem.
Bench Press 4-4-4-4-4Bench Press 4-4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 18 mins, alternating between:
Row 150m/125m
8 Ring Dips
12 Wall Balls (20#/14#)
