Advanced RX: Clean & Jerk : 1 Rep Max
Record your best Clean & Jerk 1 Rep Max lift.
* 8 min as a team to find a 1RM. Start with empty barbell. Full squat.
Category: WOD
Power Snatch 1-1-1 & 21-18-15-12-9: Row (Cal), Power Snatches and Up And Over Box Jumps
Power Snatch 1-1-1
Power Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9: Row (Cal), Power Snatches and Up And Over Box Jumps
21-18-15-12-9 reps, for time of:
Row (Cal)
Power Snatch (75#/55#)
Up And Over Box Jump (24″/20″)
Photo by @robcwilson
Clean Pull 3-3-3-3 & Alt EMOM 18 mins: Wall Balls, Runs and Deadlifts
Clean Pull 3-3-3-3
Clean Pull 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Wall Balls, Runs and Deadlifts
Every 1 min for 18 mins, alternating between:
15 Wall Balls (20#/14#)
Run 100m
10 Deadlifts (185#/135#)
Photo by @robcwilson
Ben Bergeron’s Top 10 Moments of the 2017 CrossFit Games
Results
Results cont
Thruster 10-10-10 & 5 RFT: Handstand Push-ups, Ring Dips, Toes-to-bars and Air Squats
Thruster 10-10-10
Thruster 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
* From rack.
5 RFT: Handstand Push-ups, Ring Dips, Toes-to-bars and Air Squats
5 rounds for time of:
6 Handstand Push-ups
9 Ring Dips
12 Toes-to-bars
15 Air Squats
Photos of the Chalk Monsters by @robcwilson
Photo evidence of how chalk gets on the mats. #caughtchalkhanded #billfrankforcleaning #aholes
Back Squat : 10 Rep Max & #HelenForHouston
#HelenForHouston
3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups
This is a benefit WOD for Houston area CrossFit affiliates that were impacted by the flooding from Hurricane Harvey. Every dollar helps those affiliates rebuild. Donate at the link above!
Advanced RX: Snatch 1-1-1-1 & 4-5-6-6-5-4: Squat Snatches, Muscle-ups and Clean & Jerks
Advanced RX Class:
Snatch 1-1-1-1
Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Full squat.
“Isa-Muscle-Grace” or “Amanda-Grace”
4-5-6-6-5-4: Squat Snatches, Muscle-ups and Clean & Jerks
4-5-6-6-5-4 reps, for time of:
Squat Snatch (135#/95#)
Muscle-up
Clean & Jerk (135#/95#)
Photo by @robcwilson
This WOD was a tough mash-up of Isabel (squat), Grace, and 30 MU for time. Or “Amanda plus Grace and some more reps”. Either way a challenge.
Some changes for CF Mayhem Freedom. I’m thinking Jenn Smith will be the new teammate for Froning and company.
Team WOD: Clean & Jerk : 1 Rep Max & Team Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-bars
Team WOD:
Clean & Jerk : 1 Rep Max
Record your best Clean & Jerk 1 Rep Max lift.
* 8 min as a team to find a 1RM. Start with empty barbell.
Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-bars
As a team of 2, complete for time:
200 ft. Single Arm Dumbbell Overhead Walking Lunge (50#/35#)
200 Double Unders
100 Toes-to-bars
200 Double Unders
200 ft. Single Arm Dumbbell Overhead Walking Lunge
*One works, one rests. Share one DB.
Photo by @robcwilson
Results
Results
Advanced RX: Snatch 1-1-1-1
Advanced RX: Snatch 1-1-1-1
Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Full squat. Use mats.
Dumbbell Bicep Curl 8-8-8-8 & FT: Rows and Wall Balls
Dumbbell Bicep Curl 8-8-8-8
Dumbbell Bicep Curl 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Yes! We’re doing curls! AND we don’t need mats! Sets of 8 each per arm.
FT: Rows and Wall Balls
For time:
Row 2k
50 Wall Balls (20#/14#)
Row 1 k
35 Wall Balls
Row 500m
20 Wall Balls
Photo by @robcwilson; Gun show by Joe W.
Started as a joke and now we’re here! Yes we programmed curls for the first time ever. And they were fun.
Dumbbell Bicep Curl 8-8-8-8
Dumbbell Bicep Curl 8-8-8-8
Dumbbell Bicep Curl 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Yes! We’re doing curls! AND we don’t need mats! Sets of 8 each per arm.