Advanced RX: Snatch 1-1-1-1
Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Full squat. Use mats.
Category: Pre Workout / Skill
Dumbbell Bicep Curl 8-8-8-8 & FT: Rows and Wall Balls
Dumbbell Bicep Curl 8-8-8-8
Dumbbell Bicep Curl 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Yes! We’re doing curls! AND we don’t need mats! Sets of 8 each per arm.
FT: Rows and Wall Balls
For time:
Row 2k
50 Wall Balls (20#/14#)
Row 1 k
35 Wall Balls
Row 500m
20 Wall Balls
Photo by @robcwilson; Gun show by Joe W.
Started as a joke and now we’re here! Yes we programmed curls for the first time ever. And they were fun.
Dumbbell Bicep Curl 8-8-8-8
Dumbbell Bicep Curl 8-8-8-8
Dumbbell Bicep Curl 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Yes! We’re doing curls! AND we don’t need mats! Sets of 8 each per arm.
Deadlift 3-3-3-3 & FT: Handstand Push-ups and Deadlift Ladder
Deadlift 3-3-3-3
Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go.
FT: Handstand Push-ups and Deadlift Ladder
For time:
10 Handstand Push-ups
30 Deadlifts (135#/95#)
20 Handstand Push-ups
20 Deadlifts (185#/125#)
30 Handstand Push-ups
10 Deadlifts (225#/155#)
* Change loads as you go. Touch and go/no drops.
Deadlift 3-3-3-3
Deadlift 3-3-3-3
Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go. Use mats, no drops.
Bench Press : 1 Rep Max
Bench Press : 1 Rep Max & 3 RFT: Rows, Overhead Squats and Runs
3 RFT: Rows, Overhead Squats and Runs
3 rounds for time of:
Row 500m
15 Overhead Squats (95#/65#)
Run 400m
Photo by @robcwilson
Schedule:
CLOSED this Monday Labor Day 9/4
- All classes cancelled
- Tuesday will be regular hours
Hang Power Clean 3-3-3-3 & 21-15-9: Ball Slams, Burpees and Hang Power Cleans
Hang Power Clean 3-3-3-3
Hang Power Clean 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Ball Slams, Burpees and Hang Power Cleans
21-15-9 reps, for time of:
Ball Slam, 30/20 lbs
Burpee
Hang Power Clean (115#/75#)
Photo by @robcwilson
Schedule:
CLOSED this Monday Labor Day 9/4
- All classes cancelled
- Tuesday will be regular hours
Kenny from Stronger Faster Healthier will be in to do a sampling/education event this Tuesday 9/5 for all of our PM classes. Say hi and taste some SFH products while getting any questions answered on their different supplements!
“CrossFit Founder Greg Glassman: ‘I Don’t Mind Being Told What To Do. I Just Won’t Do It.‘” Reason.com.
Results
Results cont
Hang Power Clean 3-3-3-3
Hang Power Clean 3-3-3-3
Hang Power Clean 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
Back Squat : 15 Rep Max & 10 RFT: Strict Pull-ups, Push-up (hand release), and Air Squats
10 RFT: Strict Pull-ups, Push-up (hand release), and Air Squats
10 rounds for time of:
5 Strict Pull-ups
10 Push-up (hand release)
15 Air Squats
Photo of Brandon’s 250th WOD and Kaylee’s 500th WOD by @robcwilson
The Back Squat
The Rope Climb (Wrapping)
Results
Results cont