Advanced RX Class: EMOM for 12 mins: Power Clean & "Sham" & Checkout

Advanced RX: EMOM for 12 mins: Power Clean

1 Power Clean, pick load

Every 1 min for 12 mins.

Sham

7 rounds for time of:
11 Deadlifts, 1x bodyweight
Run 100m

Checkout: (Rest 5 minutes then complete)

FT: Pull Up + Chest To Bar + Bar Muscle Up, Single Arm Kettlebell Thrusters, and Ring Dips

For time:
4 Pull Up + Chest To Bar + Bar Muscle Ups
6 Kettlebell Thruster Right Arms, pick load
6 Kettlebell Thruster Left Arms, pick load
6 Ring Dips
3 Pull Up + Chest To Bar + Bar Mu

scle Ups
6 Kettlebell Thruster Right Arms, pick load
6 Kettlebell Thruster Left Arms, pick load
6 Ring Dips
2 Pull Up + Chest To Bar + Bar Muscle Ups
6 Kettlebell Thruster Right Arms, pick load
6 Kettlebell Thruster Left Arms, pick load
6 Ring Dips
1 Pull Up + Chest To Bar + Bar Muscle Up
6 Kettlebell Thruster Right Arms, pick load
6 Kettlebell Thruster Left Arms, pick load
6 Ring Dips
* complex of 1PU+1C2B+1BMU.

BTWB

Photo by @robcwilson
Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins. ~ www.crossfit.com

Results

Team WOD: Pt. 1: Power Clean: 1RM & Pt. 2: Team WOD: 14 RFT: Deadlifts and Run

Team WOD: Pt. 1: Power Clean: 1RM

Record your best Power Clean 1 Rep Max lift.
* 6 min as a team to find a 1RM, share one barbell.

Pt. 2: Team WOD: 14 RFT: Deadlifts and Run

As a team of 2 complete 14 rounds for time of:
11 Deadlifts (Pick load)
Run 100m

* Alternate full rounds with your partner. Choose a load you can both do 11 DL unbroken. One barbell per team.

Back Squat 4-4-4-4 & AMRAP 10 mins: Wall Balls and Rope Climbs

Back Squat 4-4-4-4

Back Squat 4-4-4-4

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

AMRAP 10 mins: Wall Balls and Rope Climbs

Complete as many rounds as possible in 10 mins of:
15 Wall Balls (20#/14#)
1 Rope Climb, 15 ft

Post total rounds.
* Scale 1 RC to 2 Supine Climbs each round.

Lifting: 1 Snatch Pull + 1 Squat Snatch & Hang Power Snatch and Overhead Squat Gwen

Lifting: 1 Snatch Pull + 1 Squat Snatch

Snatch Pull 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Complex is 1+1 touch and go. Use mats.

Hang Power Snatch and Overhead Squat Gwen

Hang Power Snatch 12-9-6, using same weight per set
Overhead Squat 12-9-6, using same weight per set
Perform this like "Gwen", You must perform an unbroken (UB) round of 12 Hang PS and 12 OHS with the same load, then rest as needed before the next set of 9, etc. Any drop is a "foul". Goal should be to use the same weight across all three sets.

Lifting: 1 Snatch Pull + 1 Squat Snatch & Alt EMOM 18 mins: Rows, Power Snatches and Double Unders

Lifting: 1 Snatch Pull + 1 Squat Snatch

Snatch Pull 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Complex is 1+1 touch and go.

Alt EMOM 18 mins: Rows, Power Snatches and Double Unders

Every 1 min for 18 mins, alternating between:
Row 150m
10 Power Snatches (75#/55#)
30 Double Unders
* Row M 150m / F 125m

Photo by @robcwilson

As our teens class has now been underway for the past few weeks with Coach Lynn the group has been learning basic lifts and having fun! WE will take off the Thanksgiving week but begin right after so if there are any 11-15 year olds interested in signing up for 1 or 2 times per week then contact us.
Who won the Invitational? Click below:
2017 Reebok CrossFit Invitational Recap
Results
Results cont

Lifting: Bench Press and Bent Over Barbell Rows & 2 RFT: Air Squats, Push-ups, AbMat Sit-ups, Toes-to-bar, and Muscle-ups

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 7-7-7, using heaviest weight per set
Bent Over Barbell Row 7-7-7, using heaviest weight per set
Alternate Bench and Bent Over Row sets.

2 RFT: Air Squats, Push-ups, AbMat Sit-ups, Toes-to-bar, and Muscle-ups

2 rounds for time of:
50 Air Squats
40 Push-ups
30 AbMat Sit-ups
20 Toes-to-bars
10 Muscle-ups
* Sub 10 Ring Dips each round