Category: Pre Workout / Skill

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.

BTWB

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.

BTWB

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.

BTWB

Photo by @robcwilson

Coach Shay demonstrating above of most people before the Advanced Class.

1. Check WOD

2. Don’t go.

Results

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.

BTWB

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)

BTWB

Photo by @robcwilson

Well this is a positive development.  CrossFit Training is back on IG:

CrossFit Rejoins Instagram

Results

Results cont

Overhead Squat: 3-3-3 & Opt. 1: 3 RFT: Run, Overhead Squats and Bar Muscle-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.

BTWB

Opt. 1: 3 RFT: Run, Overhead Squats and Bar Muscle-ups

3 rounds for time of:
Run, 400 m
21 Overhead Squats, 75/55 lbs
7 Bar Muscle-ups
* Choose between Opt 1 or 2 (with Pull-ups)

BTWB

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.

BTWB

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)

BTWB

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

BTWB

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.

BTWB

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

BTWB

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.

BTWB

30-20-10: Dumbbell Thrusters and Toes-to-bars

30-20-10 reps, for time of:
Dumbbell Thruster (35#/20#)
Toes-to-bar

BTWB

Photo by @robcwilson

Results

Results cont

Push Jerk 3-3-3 & E2MOM for 18 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells

Push Jerk 3-3-3

Push Jerk 3-3-3

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

BTWB

E2MOM for 18 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells

Every 2 mins for 18 mins do:
Row 150m/125m
10 Alternating Dumbbell Snatches (50#/35#)
5 Lateral Burpee Over Dumbbells

BTWB

Photo by @robcwilson

Results

Results cont

Hang Squat Snatch 2-2-2-2 & 7 RFT: Power Snatches, AbMat Sit-ups and Double Unders

Hang Squat Snatch 2-2-2-2

Hang Squat Snatch 2-2-2-2

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

BTWB

7 RFT: Power Snatches, AbMat Sit-ups and Double Unders

7 rounds for time of:
7 Power Snatches (75#/55#)
14 AbMat Sit-ups
21 Double Unders

BTWB

Photo by @robcwilson

Results

Results cont

SNORIDGE CROSSFIT