Community. Coaching. Caring. Since 2009.
1 Clean & Jerk, pick load
Every 1 min for 5 mins.
15-12-9-6-3 reps, for time of:
Chest-to-bar Pull-up
Clean & Jerk (135#/95#)
Push-up
For time:
25 Assault Bike (Calories)
50 AbMat Sit-ups
As a team, share a bar and alternate lifts.
Record your best Clean & Jerk 1 rep max lift.
* 8 min. time cap for each to find a 1RM.
Helen Meets GraceAs a team of 2 complete for time:
– One partner works at a time, split reps up w/partner however you want except both partners must run 400m each time together.
Partner Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups
Partner Run 400m
21 Kettlebell Swings
12 Pull-ups
Partner Run 400m
21 Kettlebell Swings
12 Pull-ups
30 Clean & Jerks (135#/95#)
Ring Dip (Weighted) 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Ring Dip (Weighted) 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Double Unders, Overhead Walking Lunges and Burpees3 rounds for time of:
50 Double Unders
Overhead Walking Lunge (45#/25# Bumper), 50 ft
25 Burpees
3 rounds for time of:
60 Double Unders
Double Kettlebell Overhead Lunge (35#/26# x2), 50/40 ft
25 Burpees
* Choose this Option if you can RX.
Push Press 2-2-2-2, using heaviest weight per set
Thruster 2-2-2-2, using heaviest weight per set
* Complex 2 PP + 2 Thruster. Use mats for drops.
AMReps 10 mins: Rows, Thrusters and Bar Muscle-upsAs many reps as possible in 10 mins of:
Row 1000m
50 Thrusters (45#/33#)
Bar Muscle-up (max rep)
* Score max reps BMU. Scale BMU to Strict Pull-ups.
Farmers Walk (Kettlebell) 200m (Choose load)
This is an all out effort for time.
Power Clean 1-1-1Power Clean 1-1-1
Use the heaviest weight you can for each set.
L Sit (Hanging) 3x 30 secs
Rest as needed between sets.
* Alternate with Power Cleans. Accumulate 30 sec hanging in L sit. Scale to one leg out, or k2C hanging.
4 rounds for time of:
Run 400m
15 Handstand Push-ups
5 Power Cleans (185#/135#)
We will also be putting out a donation envelope to raise funds for the scholarship in his name that his parents set up. All dollars donated will go directly to the Saimo’s to go into the local scholarship that they award to a Mt. Si grad who meets their criteria. Please consider donation as this is for one of our own family and stays local.
2018 CrossFit Games: Continue to Rise
Results
Results cont
Power Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
L Sit (Hanging) : 3x 30 secs
Alternate sets, accumulate up to 30 sec on hanging L Sit
* Use mats. Scale to 1 leg out, or K2C hanging leg raise.
Snatch Pull + Hang Squat Snatch 1-1-1Snatch Pull + Hang Squat Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9-6-3 reps, for time of:
Overhead Squat (95#/65#)
Wall Ball (20#/14#)
Toes-to-bar
We will also be putting out a donation envelope to raise funds for the scholarship in his name that his parents set up. All dollars donated will go directly to the Saimo’s to go into the local scholarship that they award to a Mt. Si grad who meets their criteria. Please consider donation as this is for one of our own family and stays local.
Rich Froning Max Snatch — Moments — 2018 CrossFit Games
Tia-Clair Toomey – 2018 CrossFit Games Champion / 8K
Mat Fraser – 2018 CrossFit Games Champion / 8K
Front Squat 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Kettlebell Swings, Pull-ups, Push-ups and RunsComplete as many rounds as possible in 15 mins of:
7 Kettlebell Swings (70#/53#)
7 Pull-ups
7 Push-up (hand release)
Run 100m
