Team WOD: Squat Clean Thruster: 6 Min to find 1RM
Find your Squat Clean Thruster 1 Rep Max.
* As a team of 2 take 6 minutes to find a 1RM each. Start with empty barbell. Use mats.
Category: WOD
Advanced RX: Bear Complex : 3RM & Chipper: Rows, Power Snatches, Thrusters and Run
Advanced RX Class:
Bear Complex : 3RM
Find your Bear Complex 3 Rep Max.
This counts as one set:
1. Power Clean (no Squat Clean)
2. Front Squat
3. Push-Press (Thruster okay)
4. Back Squat
5. Push-Press
* No squat clean or jerks allowed.
Overhead Squat 2-2-2 & AMRAP 10 mins: Runs, Overhead Squats and Toes-to-bar
Overhead Squat 2-2-2
Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 10 mins: Runs, Overhead Squats and Toes-to-bar
Complete as many rounds as possible in 10 mins of:
Run 200m
10 Overhead Squats (95#/65#)
10 Toes-to-bars
FGB Style: Lateral Burpees, Front Squats, Handstand Push-ups and Hang Power Cleans
FGB Style: Lateral Burpees, Front Squats, Handstand Push-ups and Hang Power Cleans
5 rounds, 1 min per station, of:
Lateral Burpee (Over Barbell)
Front Squat (135#/95#)
Handstand Push-up
Hang Power Clean (135#/95#)
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
Photo by @robcwilson
This pretty much sums up today’s workout.
Sports Illustrated Says Mat Fraser is 4th Fittest Male Athlete in 2017
Ring Muscle-ups : Max Set or MU Practice & Chipper: Wall Balls, Double Unders, Sit-ups, Sumo DL High Pulls, and Burpee Bar MU
Ring Muscle-ups : Max Set or MU/Pull-up Practice
A single set of Muscle-ups for max reps.
15 min. to practice progressions or practice your MU’s or Pull-ups
Chipper: Wall Balls, Double Unders, Sit-ups, Sumo DL High Pulls, and Burpee Bar MU
For time:
50 Wall Balls (20#/14#)
40 Double Unders
30 AbMat Sit-ups
20 Sumo Deadlift High-pulls (95#/65#)
10 Burpee Bar Muscle Ups
20 Sumo Deadlift High-pulls
30 AbMat Sit-ups
40 Double Unders
50 Wall Balls
* Scale 1 Burpee BMU to 1 Burpee PU.
Ring Muscle-ups : Max Set or MU Practice
Ring Muscle-ups : Max Set or MU Practice
A single set of Muscle-ups for max reps.
15 min. to practice progressions or warm-up your MU’s
Push Jerk 4-4-4 & FT: Row and Push Press
Push Jerk 4-4-4
Push Jerk 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row and Push Press
For time:
Row 300m
20 Push Press (115#/75#)
Row 300m
15 Push Press
Row 300m
10 Push Press
Row 300m
5 Push Press
Back Squat : 5 Rep Max & AMRAP 15 mins: Chest-to-bar Pull-ups, One Arm Dumbbell Snatch (Alternating) and Box Jumps
AMRAP 15 mins: Chest-to-bar Pull-ups, One Arm Dumbbell Snatch (Alternating) and Box Jumps
Complete as many rounds as possible in 15 mins of:
5 Chest-to-bar Pull-ups
10 One Arm Dumbbell Snatch (Alternating), pick load
15 Box Jumps (24″/20″)
Photo by the birthday boy @robcwilson
Big happy birthday to Rob! Welcome to the masters category! Today you get to be the featured athlete photo.
Lots of visitors today for the early Honeybadger Class at 0530. Thanks to Coach Jill and all of you who helped things to run smoothly with a pretty big crew. The bulk of that group are Affiliate owners who are in town at Salish Lodge for the Iron + Mortar Affiliate summit.
2017 GAMES: THE UNSEEN SCENES
UPDATE STUDIO: FAN Q&A WITH MATHEW FRASER
Results
Results cont
Back Squat : 5 Rep Max
Advanced RX: EMOM for 10 mins: Squat Snatch & 4 RFT: Run, Overhead Squats and Push Up s Rings)
Advanced RX Class:
EMOM for 10 mins: Squat Snatch
1 Squat Snatch, pick load
Every 1 min for 10 mins.
4 RFT: Run, Overhead Squats and Push Up s Rings)
4 rounds for time of:
Run 400m
10 Overhead Squats (135#/95#)
15 Push Up (Rings)
Flex Friday Photo by @robcwilson
CrossFit is fielding a Ragnar Relay Team: