Build to a heavy complex (from the rack):
Push Press x 2 + Push Jerk w/10sec hold in the finish
then,
10 min AMRAP
30 DUs
15 Power Snatches 75/55lbs
*Today we are running 2 heats, and practicing judging one another using the official score sheet. If your athlete isn’t doing the wod Rx, please notate the difference on the sheet.
The purpose of the pressing complex is to keep you under a heavy load during the next five weeks while working on movements that we’re likely to see in the coming wods. 14.1 is an opportunity for us to get used to judging each other before Friday. As you judge, don’t be afraid to “no rep” your athlete if they aren’t clearly meeting the standards set forth by Crossfit. Please scale the wod to 60 single unders with men snatching 65lbs, and women snatching 45lbs if need be.
View the Entire Week →One day, 2 events to choose from! On Saturday, Sept 27th there’s something for everyone! Choose to sign up for the SRCF Super Total and find your Snatch, Clean & Jerk, Squat, Bench Press, and Deadlift 1 RM. This event is Free and for our members only. We are still looking for volunteers to help load and […]
“The Three Abmigos” Fitness & Performance A. AMRAP 10: Run 200m 12 Abmat Sit Ups -Rest 3 Min AMRAP 10: Run 200 8 HRPU *Remember! We are open on Labor Day! We will be here for 1 class at 9 a.m. Start the day out with a WOD and then get out there and enjoy […]
Paul & Chrissy Fitness & Performance A. “Team DT” 5 RFT of: 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105 (no split jerks) *One athlete completes all the movements, then passes off to the other athlete who completes all the reps. That is one full round. Suggested scaling options: 135/95, 115/80, […]
One day, 2 events to choose from! On Saturday, Sept 27th there’s something for everyone! Choose to sign up for the SRCF Super Total and find your Snatch, Clean & Jerk, Squat, Bench Press, and Deadlift 1 RM. This event is Free and for our members only. We are still looking for volunteers to help load […]
Eamon’s Competition Fitness & Performance A. 3 RFT of: 30 Calorie row 30 Russian KBS 53/35 30 BJ 24/20 B. Spend 10 Min working on splits Join us Saturday for HILL RUNNING and Hill Technique. If you plan to run in the Spinx Runfest you’ll need this practice! And even if you don’t plan to […]
Matthew Nix, Professional Endurance Motocross Racer, fellow SRCF Athlete. Matthew finished 4th in his last race despite riding through a bee hive and getting stung 5 times. Keep up the hard work on the race track and in here!!! Fitness & Performance A. Jerk 1RM or Push Press 5 x 5, climbing B. With […]
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Fitness Performance A. A. 7 Rounds 7 Rounds On the 3:00 On the 3:00 – 200m Run – 400m Run – 8 Hanging Leg Raises or Leg Raises – 12 T2B **Record fastest & slowest times **Record fastest & slowest times *Extra Work: Max Set of Unbroken TnG Cleans 165/115 […]
