Category: Standard RX

Hang Squat Clean + Front Squat: 1-1-1-1-1 & 27-21-15-9: One Arm Dumbbell Snatch, Wall Ball and Run

Hang Squat Clean + Front Squat: 1-1-1-1-1

Hang Squat Clean + Front Squat 1-1-1-1-1

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

BTWB

27-21-15-9: One Arm Dumbbell Snatch, Wall Ball and Run

27-21-15-9 reps, for time of:
One Arm Dumbbell Snatch (Alternating) (50#/35#)
Wall Ball (20#/14#)
Run 400m

BTWB

Photos by @robcwilson


Happy birthday to Coach Shay!

SRCF Team Count: 14
Get signed up! The Open is coming Feb. 21st.

  • We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
  • The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
  • Select our gym when you register so that we can validate your scores

CrossFit Fittest in Cape Town Individual Events and Schedule
Three Big Things to Watch in Cape Town
Results
Results cont

Push Press: 3-3-3-3 & AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups, AbMat Sit-ups and Row

Push Press: 3-3-3-3

Push Press 3-3-3-3

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

BTWB

AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups, AbMat Sit-ups and Row

Complete as many rounds as possible in 16 mins of:
4 Bar Muscle-ups
8 Handstand Push-ups
12 AbMat Sit-ups
16 Row Calories
* Scale BMU to 6 Strict Pull-ups or 8 Ring Rows each round

BTWB

Photo by @robcwilson

Results
Results cont

Team WOD: AMRAP 20 mins w/ Buy-in: Row and Run then Medicine Ball Cleans, Pushe Press, and Medicine Ball Sit-ups

Team WOD: AMRAP 20 mins w/ Buy-in: Row and Run then Medicine Ball Cleans, Push Press, and Medicine Ball Sit-ups

As a team of 2 in 20 mins do:
Row 1500m
Run 1200m (Row/Run simultaneously)
then in the remaining time, AMRAP of:
10 Medicine Ball Cleans (20#/14#)
10 Push Press (95#/65#)
10 Medicine Ball Sit-ups (20#/14#)

* As a team of 2 one partner will row while the other runs. Split distance however you want. When both Row and Run are complete, then continue with AMRAP alternating each exercise of 10 reps with your partner.

BTWB

Photo by @robcwilson

Results

Deadlift 2-2-2-2-2 & Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Box Jumps

Deadlift 2-2-2-2-2

Deadlift 2-2-2-2-2

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

BTWB

Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Box Jumps

Every 1 min for 18 mins, alternating between:
8 Deadlifts, pick load
16 Kettlebell Swings (53#/35#)
8 Box Jumps (30″/24″)

BTWB

Photo by @robcwilson

Results
Results cont

Lifting: 1 Squat Snatch + 1 Overhead Squat & 5 RFT: Chest-to-bar Pull-ups, Overhead Squats and Runs

Lifting: 1 Squat Snatch + 1 Overhead Squat

Squat Snatch 1-1-1, using heaviest weight per set
Overhead Squat 1-1-1, using heaviest weight per set
* Complex

BTWB

5 RFT: Chest-to-bar Pull-ups, Overhead Squats and Runs

5 rounds for time of:
10 Chest-to-bar Pull-ups
15 Overhead Squats (75#/55#)
Run 200m

BTWB

Photo by @robcwilson

CrossFit Games Open Registration:

SRCF Team Count: 14
Get signed up! The Open is coming Feb. 21st.

  • We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
  • The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
  • Select our gym when you register so that we can validate your scores

The Pros & Cons of a Weightlifting Belt

Froning and Mayhem Freedom Fail to Qualify for the CrossFit Games

Results
Results cont

Hang Power Clean 3-3-3 & AMRAP 12 mins: Dumbbell Burpees, Dumbbell Clean & Jerks, and Toes-to-bars

Hang Power Clean 3-3-3

Hang Power Clean 3-3-3

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

BTWB

AMRAP 12 mins: Dumbbell Burpees, Dumbbell Clean & Jerks, and Toes-to-bars

Complete as many rounds as possible in 12 mins of:
6 Dumbbell Burpees (50#/35#)
6 Dumbbell Clean & Jerks (50#/35#)
6 Toes-to-bars
* Each DB Burpee starts from the Hang position. DL to hang, perform a burpee holding both DB’s, chest on the floor, stand back to hang with both DB’s for one rep.
** DB C&J touch one head of DB to floor, then PC and PJ.

BTWB

Photo by @robcwilson

Results
Results cont

Back Squat: 2 Rep Max & 3 RFT: Double Unders, Air Squats and Row

Back Squat: 2 Rep Max

Find your Back Squat 2 Rep Max.

BTWB

3 RFT: Double Unders, Air Squats and Row

3 rounds for time of:
75 Double Unders
50 Air Squats
25 Row (calories)

BTWB

Photo by @robcwilson

Is everyone looking at Bob’s short shorts or his short squat? #kidding #monstersquat #roids
CrossFit Games Open Registration:
SRCF Team Count – 12
Get signed up! The Open is coming Feb. 21st. We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks. Since your doing the workouts anyway then sign up! The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey. Select our gym when you register so that we can validate scores.
Results
Results cont