Category: Standard RX

Jerk: 3RM & 3 RFT: Runs, Kettlebell Swings and Handstand Push Ups

Jerk: 3RM

Find your Jerk 3 Rep Max.
* Choose Split or Jerk, use same as last week.

BTWB

3 RFT: Runs, Kettlebell Swings and Handstand Push Ups

3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Handstand Push Ups

BTWB
Photo by @robcwilson
“Helen” with handstand push-ups today. Even though it’s fast it’s still a good one.
Take care of your hands!  Read up:
Coach’s Corner: Hand Care For CrossFitters
Results
Results cont

Deadlift 4-4-4 & FT: Row then 5 Rounds of Deadlifts and Wall Balls

Deadlift 4-4-4

Deadlift 4-4-4

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

BTWB

FT: Row then 5 Rounds of Deadlifts and Wall Balls

For time:
Row 1000m
— then —
5 rounds of:
12 Deadlifts (225#/155#)
15 Wall Balls (20#/14#)

BTWB

Photo by Coach @robcwilson
Yep. Coach Rob. Tonight he coached his first class, and according to him “It went okay! Everyone managed to lift weights and do a workout and go home!” Sooooo success!
Both Peter S. and Rob W. have now coached their first classes very successfully (Shay will also coach solo soon) and we’re excited that they will all continue to jump in, gain experience, and give all of us a fresh perspective as new coaches.

2017 CrossFit Liftoff Live Announcement
Posted by The CrossFit Games

The Deadlift

Results

Results cont

CrossFit Liftoff: Snatch 1RM (20 minutes) & CrossFit Liftoff: Clean & Jerk 1RM (15 minutes) & AMRAP 12 mins: Pull-ups, Row, Overhead Squats, Box Jumps and Pull-ups

CrossFit Liftoff: Snatch 1RM (20 minutes)

Record your best Snatch 1 Rep Max lift.
* Share a bar with your partner and each find a 1RM.

BTWB

CrossFit Liftoff: Clean & Jerk 1RM (15 minutes)

Record your best Clean & Jerk 1 Rep Max lift.
* Share a bar with your partner and each find a 1RM.

BTWB

AMRAP 12 mins: Pull-ups, Row, Overhead Squats, Box Jumps and Pull-ups

As a team of 2 complete as many rounds as possible in 12 mins of:
25 Pull-ups
50 Row Calories
100 Overhead Squats (45#)
50 Box Jumps (24″/20″)
25 Pull-ups
* If you are participating in the Liftoff you must complete this solo.

BTWB
Three, Two, One—Liftoff!
Photo by @robcwilson

Results

CrossFit Liftoff: Snatch 1RM (20 minutes) & CrossFit Liftoff: Clean & Jerk 1RM (15 minutes)

CrossFit Liftoff: Snatch 1RM (20 minutes)

Record your best Snatch 1 Rep Max lift.
* Share a bar with your partner and each find a 1RM.

BTWB

CrossFit Liftoff: Clean & Jerk 1RM (15 minutes)

Record your best Clean & Jerk 1 Rep Max lift.
* Share a bar with your partner and each find a 1RM.

BTWB

Snatch Pull + Power Snatch : 1-1-1-1-1 & 5 RFT: Power Snatches and Lateral Burpees

Snatch Pull + Power Snatch : 1-1-1-1-1

Snatch Pull + Power Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* 1 Snatch Pull + 1 Power Snatch complex.

BTWB

5 RFT: Power Snatches and Lateral Burpees

5 rounds for time of:
10 Power Snatches (95#/65#)
10 Lateral Burpees Over Barbell

BTWB
Photo by @robcwilson
We are programming the CrossFit Liftoff events for this Saturday for the 0930 Main class and the Advanced RX Class (which will start at 1100). For both times: Athletes will have a set time to hit your max in the Snatch and then the Clean and Jerk. Then there will be a short 12 minute AMRAP as a team of 2 at the end. You will share a bar.
Change Is Coming To The 2018 Season

Results

Results cont

SNORIDGE CROSSFIT