Sat, 093017
Recovery Weekend. Get outside and enjoy. Be ready for the start of next cycle beginning Monday. Both double sessions and single sessions will be displayed. Along with gymnastics and aerobic focus for those who require.
Month: September 2017
Friday, 092917
Weightlifting: a. Power Snatch + Hang SqT Snatch + OHS; spend 15 minutes climbing. NO FAILURES, NO FORCED REPS. Focus on foot work, foot work and bottom position. b. Snatch Grip Seated strict press 3 x 5; across; heavy but no grinding today. Tempo of 31X2 # Conditioning: AFAP *30 min time cap 90 …
Thursday, 092817
Rest Day – get out their and enjoy the day.
Wed, 092717
De-load week continues. Get outside! # Weightlifting: A. Power Clean (blocks – from athletes weakness position of the 3; high, @knee or below knee) — 3 reps every 2 min x 6 sets. Between 70-75% percent of your 1RM power Clean # Conditioning: A1. 225-275/153-183 : deadlifts x 10 reps x 3 sets …
Tuesday, 092617
De-load week continues. . . # Strength: A. Strict pull-ups ; bodyweight (-2) x 3 sets; rest 3:30. *(-2) = atop 2 before failure B. Weighted ring support hold :20-:25 hold x 6; rest 2 min between C. TGU – 20-24 alt reps. Ascending in weight # Conditioning: Bike 1 min bike ; …
Monday, 092517
de-load week; as we build into an intensification Phase of the next cycle starting Oct 2nd # Weightlifting: a. SqT Snatch – 5×3 @77% b. Power Clean + Front SqT + Push Jerk; 6-8 heavy singles in complex; NO misses c. Back SqT – 3×3@80% Tempo 31X1 # Conditioning: Emom x 18 Minute 1: …
Sat, 092317
Yay for Saturday training! Join us at CrossFit at 10a weekly! # Weightlifting: a. High block squat clean or high hang squat clean – 5 x 3. 75%-77%-79%-81%-78% b. Clean Pull – 100% x 1 rep x 4 sets. Rest 2 min between # Conditioning: 4 Rounds For Time: 21 Chest-to-bar Pull-ups 15 Strict HSPU …
Friday, 092217
This weeks bike repeats 🙌🏻 # *Conditioning piece first for those competing in Wodapalooza qualifier. If not, you can choose to do Weightlifting first. Tomorrow, we will hit the other workout announced as well. Conditioning: 2 rds of, 40 cal row 40 t2b 40 OHS 95/63, directly into max hang snatch ; 18 min clock …
Thursday, 092117
Rest Day
Wed, 092017
Weightlifting: a. Hang Power Clean 5 x 3 @77-80% of your 1RM b. 10 minutes empty barbell – working narrow grip OHS positioning # Gymnastics: Strict Muscle ups 3.2.1 wave x 3; weighted for those who can for 3, add weight do 2, add weight for a single. 3x through this wave. Do NOT push …