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Tuesday 2.3.15 Barbell Club
@CFML A: 2 Position Snatch (10×1) Knee/Floor 25 min cap B1: Front Squat (5x3x85) 3-5 warmup sets, then 5x3x85 25 min B2: Power Clean and Jerk (6×1+2) 1 Power Clean + 2 Jerks Superset with front squat
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2.2.15 Box Brief
Can you use CrossFit as therapeutic tool to rewire yourself? “Why CrossFit Will Change Your Life (Funny)” After a divorce left him devastated, John Kim was looking for a way to heal. Here’s why CrossFit transformed his life, and why it might change yours. 1. A since of belonging 2. A chance to get back […]
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Monday 2.2.15 WOD
Max Effort Lower Strength Back Squat (1RM – less than 10 reps after 50%) WOD “Secilla” 21-15-9-6-3 Cal Row Wall Balls (20,14) Deadlifts (255, 155) **20min time cap Extra Credit 3×15 DB Leg Raises
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Monday 2.2.15 On-Ramp
@CFML On-Ramp Class #5 Skill Review: Kipping Pull Ups KB Swings Wall Balls New Skill: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups W.O.D.: 21-15-9 -Walking Lunges (L+R=2) -Butterfly Sit Ups -Thrusters
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Monday 2.2.15 Competitor WOD
Max Effort Lower Strength Back Squat (1RM – less than 10 reps after 50%) WOD Secilla (Time) 21-15-9-6-3 Cal Row Wall Balls (20,14) Deadlifts (255, 155) **20min time cap Special Strength 3×12 Good Mornings Special Strength 3×10 Reverse Hyper *Heavy Abs/Core 3×15 DB Leg Raises Finisher/Recovery 50 banded leg extensions 50 banded leg curls
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Monday 2.2.15 Crossfit Kids
Warm-up 1 minute each fir 2 rounds wall Sits Squat Jumps Inchworm Push ups Wall Walks Weightlifting Back Squats 1 RM in 10 lifts Small Jumps Gymnastics Review rope climb Metcon 3 Rounds for Time 10 deadlifts 8 front squats 8 box jumps 10 push ups Cool Down Yoga stretch
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Monday 2.2.15 Barbell Club
@CFR5 A: 2 Position Clean + Jerk (8×1) Hang Clean + Clean (floor) + Jerk 25 min MAX B: Clean Pull (5×2) EMOM – short rest! Start at heaviest weight for 2 position clean + jerk. Increase weight each set. No more than 120% of best clean. C: Snatch Balance + OHS (8×1+2) 1 Snatch Balance + 2 OHS 20 min […]
