Advanced RX Class:
Close Grip Snatch 1-1-1-1-1
Close Grip Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Close Grip Snatch 1-1-1-1-1
Close Grip Snatch 1-1-1-1-1
Close Grip Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Strict Pull-ups : 6×5
Strict Pull-ups : 6×5
Strict Pull-ups 6×5
Rest as needed between sets.
Scale reps up or down as needed.
Strict Pull-ups : 6×5 & FT: Rows; Toes-to-bars and Air Squats; Rows
Strict Pull-ups : 6×5
Strict Pull-ups 6×5
Rest as needed between sets.
Scale reps up or down as needed.
FT: Rows; Toes-to-bars and Air Squats; Rows
For time:
Row 750m
— then —
60 Toes-to-bars
150 Air Squats
— then —
Row 750m
* After the buy-in Row, break up the reps anyway you wish into any scheme. After completing all 60 T2B and 150 Squats, finish the cash-out row.
Front Squat (Pause) 2-2-2-2-2
Front Squat (Pause) 2-2-2-2-2
Front Squat (Pause) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hold a 3 second pause at the bottom of each squat (count 1 One-thousand, 2 One-thousand, 3 One-thousand)
Front Squat (Pause) 2-2-2-2-2 & 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans, Front Squats and Ring Dips
Front Squat (Pause) 2-2-2-2-2
Front Squat (Pause) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hold a 3 second pause at the bottom of each squat
10-9-8-7-6-5-4-3-2-1: Hang Power Cleans, Front Squats and Ring Dips
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Hang Power Clean (135#/95#)
Front Squat (135#/95#)
Ring Dip
BTWB
Photo by @robcwilson
Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) one class only at 10am
– Normal classes all other days
Push Press 1-1-1-1-1 & Jack
Push Press 1-1-1-1-1
Push Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Jack“
Complete as many rounds as possible in 20 mins of:
10 Push Press (115#/75#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
BTWB
Photo by @robcwilson
Thank you to all of our Veterans! We have many in our own SRCF community (both former and current service members) and a heartfelt thanks goes out to each and every one of you for your patriotic service.
“Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.” ~crossfit.com
Push Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 3-3-3 & FT: Burpees and Deadlifts
Deadlift 3-3-3
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Burpees and Deadlifts
For time:
30 Burpees
20 Deadlifts (225#/155#)
Rest 1 min
20 Burpees
15 Deadlifts
Rest 1 min
10 Burpees
10 Deadlifts
Running clock. Athlete manages their own 1 minute rest as they go. Time stops after last set of 10 DL.
BTWB
Photo by @robcwilson
CF Mayhem Men Rich Froning, James Hobart, and Matt Hewett complete the Lift Off Event 2 (Clean and Jerk)
Overhead Squat 3-3-3-3-3 & AMRAP 12 mins: Snatches, Clean & Jerks, Chest-to-bar Pull-ups and Double Unders
Overhead Squat 3-3-3-3-3
Overhead Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Snatches, Clean & Jerks, Chest-to-bar Pull-ups and Double Unders
Complete as many rounds as possible in 12 mins of:
3 Snatches (135#/105#)
6 Clean & Jerks (135#/105#)
9 Chest-to-bar Pull-ups
54 Double Unders
BTWB
Photo by @robcwilson
Loved the CrossFit Liftoff! That was a very good event and the WOD was well programmed and reminiscent of the Open. Getting to hit two 1RM’s of the best two lifts and then do them lighter in a conditioning workout was a great format.
CrossFit LiftOff: Breakdown www.beyondthewhiteboard.com