Advanced RX: Power Clean & Jerk 1-1-1
Power Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
Category: WOD
Advanced RX: Power Clean & Jerk 1-1-1 & Pt. 1: 10 RFT: Clean & Jerks, Pull-ups, Push-ups and Squats & Pt. 2: AMRAP 4 mins: Burpee Over Dumbbells, Dumbbell Box Step-ups and Sit-ups
Advanced RX Class:
Power Clean & Jerk 1-1-1
Power Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: 10 RFT: Clean & Jerks, Pull-ups, Push-ups and Squats
10 rounds for time of:
1 Clean & Jerk (Choose load)
5 Pull-ups
10 Push-ups
15 Squats
Post total time and load.
Rest 5 min. then complete pt. 2
Overhead Squat 3-3-3-3 & 21-15-9: Kettlebell Swings and Overhead Squats
Overhead Squat 3-3-3-3
Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Kettlebell Swings and Overhead Squats
21-15-9 reps, for time of:
Kettlebell Swing (70#/53#)
Overhead Squat (115#/75#)
Photo by @robcwilson
Can’t wait to see what these workouts will be for the Masters/Teens qualifier:
For the Ages: The Age Group Online Qualifier
Results
Can’t wait to see what these workouts will be for the Masters/Teens qualifier:
For the Ages: The Age Group Online Qualifier
Results
Overhead Squat 3-3-3-3
Overhead Squat 3-3-3-3
Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Jerk 2-2-2 & 2 RFT: Deadlifts, Wall Balls and Rows
Push Jerk 2-2-2
Push Jerk 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
2 RFT: Deadlifts, Wall Balls and Rows
2 rounds for time of:
25 Deadlifts (185#/135#)
50 Wall Balls (20#/14#)
Row 1000m
Push Jerk 2-2-2
Push Jerk 2-2-2
Push Jerk 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats for drops
Squat Clean (Touch & Go) : 3RM & Alt EMOM 18 mins: Double Unders, Squat Cleans (Touch & Go) and Toes-to-bar
Alt EMOM 18 mins: Double Unders, Squat Cleans (Touch & Go) and Toes-to-bar
Every 1 min for 18 mins, alternating between:
30 Double Unders
3 Squat Clean (Touch & Go), pick load
10 Toes-to-bars
* Touch and Go. Pick one load to sustain across the EMOM.
Photo by @robcwilson
“Each box, each gym is a lifeboat in what is a tsunami of chronic disease.” ~ Coach Greg Glassman, Founder of CrossFit
I love this ad below. Coach has a way of saying things that resonate.
CrossFit Affiliates are Lifeboats
We get calls and emails all the time of people asking about starting CrossFit. Inevitably most of the questions revolve around the same concerns: “Do I need to be in shape to do CrossFit?” or “I’m recovering from or dealing with <insert injury/issue here> have you ever had to work with that before?” or “I heard it’s really dangerous and don’t know how to do this so how do I not get hurt?”.
Nine plus years later of doing this and I don’t have the perfect answer other than to tell them to give it a try, reassure them that we have experience with their concern, take it one scaled workout at a time, and to come meet our community and hear their stories. The hardest part sometimes really is just convincing people to jump in the lifeboat.
“Each box, each gym is a lifeboat in what is a tsunami of chronic disease.” ~ Coach Greg Glassman, Founder of CrossFit
I love this ad below. Coach has a way of saying things that resonate.
CrossFit Affiliates are Lifeboats
We get calls and emails all the time of people asking about starting CrossFit. Inevitably most of the questions revolve around the same concerns: “Do I need to be in shape to do CrossFit?” or “I’m recovering from or dealing with <insert injury/issue here> have you ever had to work with that before?” or “I heard it’s really dangerous and don’t know how to do this so how do I not get hurt?”.
Nine plus years later of doing this and I don’t have the perfect answer other than to tell them to give it a try, reassure them that we have experience with their concern, take it one scaled workout at a time, and to come meet our community and hear their stories. The hardest part sometimes really is just convincing people to jump in the lifeboat.
Squat Clean (Touch & Go) : 3RM
Squat Clean (Touch & Go) : 3RM
Record your best Squat Clean (Touch & Go) 3 Rep Max lift.
* Use mats
Lifting: Bench Press and Bent Over Barbell Rows & Tabata: Box Jumps, Row Calories and Burpees
Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 3-3-3-3-3, using heaviest weight per set
Bent Over Barbell Row 3-3-3-3-3, using heaviest weight per set
* Alternate bench and rows
Tabata: Box Jumps, Row Calories and Burpees
Tabata Box Jump (24″/20″)
Rest 1 min
Tabata Row Calories
Rest 1 min
Tabata Burpee
Rest 1 min
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Skill Work: Muscle Up Progressions & AMRAP 20 mins: Bar Muscle-ups, Hang Power Snatches and Runs
Skill Work: Muscle Up Progressions
Muscle Up Progression (Bar or Ring)
This is not a timed workout.
Spend 15 minutes practicing your MU’s from the appropriate step in the progression. If you already have muscle ups, then practice linking them, or doing them without a false grip.
AMRAP 20 mins: Bar Muscle-ups, Hang Power Snatches and Runs
Complete as many rounds as possible in 20 mins of:
4 Bar Muscle-ups
8 Hang Power Snatches (95#/65#)
Run 400m
Photo by @robcwilson
‘Fittest woman on earth’ wins gold medal after family tragedy
Results
Results cont
‘Fittest woman on earth’ wins gold medal after family tragedy
Results
Results cont