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Thruster 3-3-3
Use the heaviest weight you can for each set.
Weighted Pull-up 3-3-3Weighted 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.
15-12-9 reps, for time of:
Thruster (135#/95#)
Weighted Pull-Up (45#/25# dumbbell)
For weighted pull-ups, place a dumbbell between the legs above crossed ankles
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 Runs5 rounds for time of:
10 Handstand Push-ups
15 Back Squats (135#/95#)
Run 400m
Power Clean 1-1-1-1-1Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
15 Power Cleans (115#/75#)
Run 200m
15 Wall Balls (20#/14#)
Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Record your best Clean & Jerk 1 Rep Max lift.
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
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-upsComplete 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 5-4-3-2-1Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Front Squat (135#/95#)
Kettlebell Swing (70#/53#)
Run 400m
Lifting: Bench Press and Bent Over Barbell RowsBench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
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
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.
See below for more details on the Liftoff:
7 RFT: Wall Balls and Pull-ups7 rounds for time of:
10 Wall Balls (20#/14#)
10 Pull-ups
Post total time.
Photo by @robcwilson
November OnRamp begins tonight! CF Teens and Tweens class begins next week on Monday 11/7 at 6pm.
The CrossFit Liftoff: Snatch. Clean and jerk. Work out. Click