Advanced RX: Alt EMOM 12 mins: Power Cleans and Squat Cleans
Every 1 min for 12 mins, alternating between:
1 Power Clean
1 Squat Clean
Category: WOD
Advanced RX: Alt EMOM 12 mins: Power Cleans and Squat Cleans & Chipper: Run, Wall Balls, SDHP, Ring Push-ups, KB Swings, Air Squats, and Run
Advanced RX: Alt EMOM 12 mins: Power Cleans and Squat Cleans
Every 1 min for 12 mins, alternating between:
1 Power Clean
1 Squat Clean
Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings
Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings
As a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)
* One team member works at a time while one rests.
** One bar, box and kettlebell per team.
Post total time.
Photo by @robcwilson
HOLIDAY SCHEDULE:
- Tuesday 12/24 CLOSED
- Wednesday 12/25 CLOSED Merry Christmas!
- Thursday 12/26
- No 0530 early class, all other classes normal
- Friday to Saturday 12/27-12/28 Normal schedule
- Tuesday 12/31 CLOSED
- Wednesday 1/1 CLOSED Happy New Year’s!
- Thursday 1/2-1/4 Normal schedule
Alt EMOM 12 mins: Deadlifts and Hollow Rocks & 15-12-9-6-3: Deadlifts and Handstand Push-ups
Alt EMOM 12 mins: Deadlifts and Hollow Rocks
Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks
15-12-9-6-3: Deadlifts and Handstand Push-ups
15-12-9-6-3 reps, for time of:
Deadlift (225#/155#)
Handstand Push-up
Front Racked Alternating Reverse Lunge 10-10-10 & Chipper: Front Racked Alternating Reverse Lunges, AbMat Sit-ups, Power Cleans, Thrusters and Burpees
Front Racked Alternating Reverse Lunge 10-10-10
Front Racked Alternating Reverse Lunge 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Front Racked Alternating Reverse Lunges, AbMat Sit-ups, Power Cleans, Thrusters and Burpees
For time:
50 Front Racked Alternating Reverse Lunges (95#/65#)
40 AbMat Sit-ups
30 Power Cleans (95#/65#)
20 Thrusters (95#/65#)
10 Burpees
15 Minutes: Choose Rope Climb or Handstand Walk Practice & FT: Rows; 3x One Arm Alternating Dumbbell Snatches and Rope Climbs
15 Minutes: Choose Rope Climb or Handstand Walk Practice
Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice
This is not a timed workout.
* Focus on foot lock and technique for rope climb. Alternative for rope climb practice is to work on strict pull-ups.
FT: Rows; 3x One Arm Alternating Dumbbell Snatches and Rope Climbs
For time:
Row 1000m
— then —
3 rounds of:
20 One Arm Alternating Dumbbell Snatches (50#/35#)
2 Rope Climbs, 15 ft
Thruster: 2RM & 4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders
Thruster: 2RM
Record your best Thruster 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders
4 rounds for time of:
15 Row Calories
10 Toes-to-bars
15 Dumbbell Front Squats (50#/35#)
20 Double Unders
Bench Press 7-5-3-1 & AMReps 10 mins: Muscle Up (Unbroken) and Run
Bench Press 7-5-3-1
Bench Press 7-5-3-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 10 mins: Muscle Up (Unbroken) and Run
As many reps as possible in 10 mins of:
Muscle Up (Unbroken)
Run 200m
* Each time you drop from the rings you must run 200m. Scale to Bar MU or Ring Dips max reps
Photo by @robcwilson
Bethany Shadburne, Pete Shaw Win SouthFit CrossFit Challenge, Earn Invite to 2020 CrossFit Games
Our membership rates are increasing slightly as of Jan. 1, 2020. See here for more info.
Advanced RX: Death By Clean and Jerks
Advanced RX: Death By Clean and Jerks
Death By Clean & Jerk
With a continuously running clock perform:
1 Clean & Jerk, 135/95 lbs in the first 1 min
2 Clean & Jerks, 135/95 lbs in the second 1 min
3 Clean & Jerks, 135/95 lbs in the third 1 min
…
Continuing this for as long as you are able.
Advanced RX: Death By Clean and Jerks & Checkout: 3 RFT: AbMat Sit-ups, Hollow Rocks and V-ups
Advanced RX Class:
Death By Clean and Jerks
Death By Clean & Jerk
With a continuously running clock perform:
1 Clean & Jerk (135#/95#) in the first 1 min
2 Clean & Jerks in the second 1 min
3 Clean & Jerks in the third 1 min
…
Continuing this for as long as you are able.
Checkout: 3 RFT: AbMat Sit-ups, Hollow Rocks and V-ups
3 rounds for time of:
15 AbMat Sit-ups
10 Hollow Rocks
5 V-ups