180505

Posted

CrossFit Class 8 am
“Rack ‘Em”
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats(155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)

Olympic Lifting 9 am

Split Jerk Strict Press
5 x 3 Start w/ empty bar and build to moderate weight
Keeping weight evenly balanced, toes pointing forward.

Jerk Balance
5 x 3 start w/empty bar build to moderate weight
Front shin perpendicular to the floor, drive beneath the bar

3 Position power clean & Jerk
NO DROPPING BAR
1 Hang Power Clean (mid-thigh)
1 Hang Power Clean (knee-level)
1 Power Clean (from the floor)
Finish with a single Split Jerk
Technique and speed is far more important than loading today.

Set #1 – 2 Complexes @ 50% of 1RM CJ
Set #2 – 1 Complex @ 55%
Set #3 – 1 Complex @ 60%
Set #4 – 1 Complex @ 65%
Set #5 – 1 Complex @ 70%
Set 6 – 8 go by feel

 

180504

Posted

Strength:
15 Minutes
Hang Power Clean
5-4-3-2-1
Building in weight

WOD:
“Hang Ten”
AMRAP10
10 Hang Power Cleans (135/95)
20 AbMat Sit-ups
40 Double Unders

180503

Posted

Endurance Conditioning
5 Rounds Row For Max Meters
1 Min On
1 Min Rest

WOD:
“Double Whammy”
21-15-9 (8 Min Cap)
Deadlifts (225/155)
Wallballs (20/14)
——REST 1 Min——-
15-12-9 (8 Min Cap)
Wallballs (20/14)
Ring Dips

180502

Posted

Strength:  
Back Squat Wvaes
Rest 3min Between Sets
Wave #1
Set #1 – 6 Back Squats @ 70% of 1RM Back Squat
Set #2 – 4 Back Squats @ 75%
Set #3 – 2 Back Squats @ 80%
Wave #2
Set #4 – 6 Back Squats @ 75% of 1RM Back Squat
Set #5 – 4 Back Squats @ 80%
Set #6 – 2 Back Squats @ 85%
Wave #3
Set #7 – 6 Back Squats @ 80% of 1RM Back Squat
Set #8 – 4 Back Squats @ 85%
Set #9 – 2 Back Squats @ 90%

4RDS For Quality
25/20 Calorie Row
8 Double KB Box Step-ups 20″ box m/f
5 Power Cleans (205/145)

180428

Posted

8 am CrossFit Class
WOD:  Last Completed 8/19/17
CHECK YOUR PROGRESS
0-10:00 Min
1 Mile Run
Max Power Clean & Jerk (135/95)
10-13 REST
13-20 Min
800m Run
Max Power Snatch (115/80)
20-23 Rest
23-27 Min
400m Run
Max Thruster (95/65)

9 am Olympic Lifting
1 Pause Front Squat (2 Sec) + 1 Front Squat
1 Complex @ 50% 1RM Front Squat
1 Complex @ 55%
1 Complex @ 60%
Sets 4-7 Build to a Heavy NOT A PR!

Squat Clean
2 Squat Cleans @ 65% of 1RM Clean
2 Squat Cleans @ 70%
2 Squat Cleans @ 75%
3 x 1 @ 80%
2 x 1 @ 85%

3 Rounds
50m Farmers Carry (53/35)
50M Front Rack Carry
50m Farmers Carry
50m Front Rack Carry

180427

Posted

Strength:
Deadlift
12 Min Establish Heavy set of 5

WOD:
“Detention”
AMRAP12
10 Dumbbell Hang Clean & Jerk(50/35)
10 Deadlifts (225/155)
30 Double Unders