Advanced RX: Snatch Balance: 2-2-1-1-1
Snatch Balance 2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Clean & Jerk : 1-1-1-1 & 6 RFT: Runs, Clean & Jerks and AbMat Sit-ups
Clean & Jerk : 1-1-1-1
Clean & Jerk 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
6 RFT: Runs, Clean & Jerks and AbMat Sit-ups
6 rounds for time of:
Run 200m
10 Clean & Jerks (95#/65#)
25 AbMat Sit-ups
Photo by @robcwilson
Squat Snatch 1-1-1-1 & E2MOM for 12 mins: Wall Balls and Squat Snatches
Squat Snatch 1-1-1-1
Squat Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
E2MOM for 12 mins: Wall Balls and Squat Snatches
Every 2 mins for 12 mins do:
20 Wall Balls (20#/14#)
2 Squat Snatches (pick load)
Photo by @robcwilson
Squat Snatch 1-1-1-1
Squat Snatch 1-1-1-1
Squat Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
Back Squat: 5 Rep Max
Back Squat: 5 Rep Max
Record your best Back Squat 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
Back Squat: 5 Rep Max & AMRAP 12 mins: Sumo Deadlift High-pulls, Back Squats and Double Unders
Back Squat: 5 Rep Max
Record your best Back Squat 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
AMRAP 12 mins: Sumo Deadlift High-pulls, Back Squats and Double Unders
Complete as many rounds as possible in 12 mins of:
10 Sumo Deadlift High-pulls (95#/65#)
20 Back Squats (95#/65#)
30 Double Unders
* Back Squats from ground
Photo by @robcwilson
Deadlift: 3-3-3-3-3
Deadlift: 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats, touch and go. No drops.
Deadlift: 3-3-3-3-3 & Hollow Rocks: 15-15-15-15-15 & 5 RFT: Deadlifts and Lateral Burpees
Deadlift: 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hollow Rocks: 15-15-15-15-15
Hollow Rocks 5×15
Rest as needed between efforts.
* Alternate HR sets with each set of DL x 3
5 RFT: Deadlifts and Lateral Burpees
5 rounds for time of:
10 Deadlifts (225#/155#)
10 Lateral Burpee (Over Barbell)
Photo by @robcwilson
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The Open starts next month! CF has finally released the rule book and here’s a summary of the new changes.
The 2019 CrossFit Games Rulebook Has Arrived. Here’s What You Need to Know
Advanced RX: Lifting: Good Mornings and Behind-the-Neck Snatch Grip Press
Advanced RX: Lifting: Good Mornings and Behind-the-Neck Snatch Grip Press
Good Morning 5-5-5-5-5, using heaviest weight per set
Behind-the-Neck Snatch Grip Press 5-5-5-5-5, using heaviest weight per set
* Complex of 5 Good Mornings then 5 BTN Snatch Grip Press
Advanced RX: Lifting: Good Mornings and Behind-the-Neck Snatch Grip Press & 5 RFT: Dumbbell Snatches, Bench Press and Bar Muscle-ups & Checkout: AMRAP 5 mins: Run and Kettlebell Swings
Advanced RX Class:
Lifting: Good Mornings and Behind-the-Neck Snatch Grip Press
Good Morning 5-5-5-5-5, using heaviest weight per set
Behind-the-Neck Snatch Grip Press 5-5-5-5-5, using heaviest weight per set
* Complex of 5 Good Mornings then 5 BTN Snatch Grip Press
5 RFT: Dumbbell Snatches, Bench Press and Bar Muscle-ups
5 rounds for time of:
12 Dumbbell Snatches, pick load
9 Bench Press, pick load
6 Bar Muscle-ups