Weighted Pull-up 3-3-3
Weighted Pull-up 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alternate between 3×3 sets of Thruster from rack.
Category: Pre Workout / Skill
Back Squat 2-2-2-2-2 & 5 RFT: Handstand Push-ups, Back Squats and Runs
Back Squat 2-2-2-2-2
Back Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Handstand Push-ups, Back Squats and Runs
5 rounds for time of:
10 Handstand Push-ups
15 Back Squats (135#/95#)
Run 400m
Power Clean 1-1-1-1-1 & 4 RFT: Power Cleans, Runs and Wall Balls
Power Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Power Cleans, Runs and Wall Balls
4 rounds for time of:
15 Power Cleans (115#/75#)
Run 200m
15 Wall Balls (20#/14#)
Power Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
CrossFit Liftoff: Snatch: 1 Rep Max
CrossFit Liftoff: Snatch: 1 Rep Max & CrossFit Liftoff: Clean & Jerk: 1 Rep Max
CrossFit Liftoff Event 2:
Clean & Jerk: 1 Rep Max
Record your best Clean & Jerk 1 Rep Max lift.
BTWB
Photo by @robcwilson
SOLD OUT! Starting Monday 11/7 at 6pm is the SRCF Tweens and Teens Class 5 Week Session for Nov/Dec. This session is sold out. Stay tuned for future sessions after the Holidays.
Today we completed the CrossFit Liftoff with the Snatch and Clean and Jerk 1RM Events. If you registered don’t forget to submit your scores by Monday for me to validate.
Update Show: Liftoff Event Rundown
Overhead Squat 2-2-2 & CrossFit Liftoff: AMRAP 15 mins: Pull-ups, Row, Overhead Squats, Box Jumps, Pull-ups
Overhead Squat 2-2-2
Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
In between each set complete 15 Hollow Rocks for a total of 3 sets. If completing the Liftoff on Sat. then don’t go heavy!
CrossFit Liftoff Event 3: AMRAP 15 mins: Pull-ups, Row, Overhead Squats, Box Jumps, Pull-ups
Complete as many rounds as possible in 15 mins of:
25 Pull-ups
50 Row Calories
100 Overhead Squats (45#/35#)
50 Box Jumps (24″/20″)
25 Pull-ups
Push Press 5-4-3-2-1 & 21-15-9: Front Squats, Kettlebell Swings and Runs
Push Press 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Front Squats, Kettlebell Swings and Runs
21-15-9 reps, for time of:
Front Squat (135#/95#)
Kettlebell Swing (70#/53#)
Run 400m
The CrossFit Liftoff: Snatch. Clean and jerk. Work out. Click Lifting: Bench Press and Bent Over Rows & 4 RFT: Run, Burpee Box Jumps, Hand Release Push-Ups and AbMat Sit-ups
Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
4 RFT: Run, Burpee Box Jumps, Hand Release Push-Ups and AbMat Sit-ups
4 rounds for time of:
Run 200m
10 Burpee Box Jumps (24″/20″)
20 Hand Release Push-Ups
30 AbMat Sit-ups
Rest 1 min
BTWB
Photo by @robcwilson
This Saturday there will be no Team WOD and no Advanced RX Class as we will run the Snatch and Clean and Jerk 1RM Events for the CrossFit Liftoff!
Get signed up (it’s $10) and plan on hitting Friday’s Liftoff WOD (TBD it will be announced on Thursday) and then on Saturday come into the 0930 class and plan on finding your max lifts. We will lift from 0930 to 1100.
- Register for the Liftoff ($10)
- Friday: Liftoff WOD will be programmed for all classes.
- Saturday: 0930 – 1100 Snatch, Clean and Jerk. Both 1RM. Details will be provided on how this will be run for class. Don’t show up late. You will have 90 minutes to warm-up and Snatch first then Clean and Jerk.
- After you complete all three workouts, submit your score online.
See below for more details on the Liftoff:
EMOM for 8 mins: Squat Clean & 7 RFT: Wall Balls and Pull-ups
7 RFT: Wall Balls and Pull-ups
7 rounds for time of:
10 Wall Balls (20#/14#)
10 Pull-ups
Post total time.
BTWB
Photo by @robcwilson
November OnRamp begins tonight! CF Teens and Tweens class begins next week on Monday 11/7 at 6pm.