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Wednesday 1.7.15 Barbell Club
@CFR5 -: Goblet Squat (3×3) 5 sec negative, 5 sec in bottom position Superset with first 3 sets of snatch, not max effort A: Pause Snatch (1×1) ~1 sec pause at hang (knee) 1 set every 2:00 14 sets total, build to peak single Start at roughly 40-50% of snatch, make 7-10% jumps until 70-80%, then 3-5% jumps until […]
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Tuesday 1.6.15 Crossfit kids
Warm-up Circle Warm up PVC warm up- Orbits and pass thrus Skill Review Pull up review and test -Full extension, chin over bar -Most challenging resistance -2 min AMAP Weightlifting Squat and front Squat EMOM #1- 5 min -10 perfect squats EMOM #2- 5 min -2 weighted front squat Metcon AMRAP- 8 Minutes 3 pull […]
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Tuesday 1.6.15 On-Ramp
@CFR5 On-Ramp Class #3 Skill Review: Standing Press Push Press Push/Split Jerk Box Jumps New Skill: MB/Barbell Clean Font Squat Rower Mechanics Double Unders W.O.D.: 3 RDS 200m Run 10 Squat Cleans 20 Dubs (60 singles)
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Tuesday 1.6.14 Barbell Club
@CFML -: Goblet Squat (3×3) 5 sec negative, 5 sec in bottom position Superset with first 3 sets of snatch, not max effort A: Pause Snatch (1×1) ~1 sec pause at hang (knee) 1 set every 2:00 14 sets total, build to peak single Start at roughly 40-50% of snatch, make 7-10% jumps until 70-80%, then 3-5% jumps until […]
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Tuesday 1.6.15 Crossfit kids
Warm-up Circle Warm up PVC warm up- Orbits and pass thrus Skill Review Pull up review and test -Full extension, chin over bar -Most challenging resistance -2 min AMAP Weightlifting Squat and front Squat EMOM #1- 5 min -10 perfect squats EMOM #2- 5 min -2 weighted front squat Metcon AMRAP- 8 Minutes 3 pull […]
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Monday 1.5.15 On-Ramp
@CFML On-Ramp Class #3 Skill Review: Standing Press Push Press Push/Split Jerk Box Jumps New Skill: MB/Barbell Clean Font Squat Rower Mechanics Double Unders W.O.D.: 3 RDS 200m Run 10 Squat Cleans 20 Dubs (60 singles)
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Monday 1.5.15 Barbell Club
@CFR5 A: High Hang Snatch + Hang Snatch (10×1) High Hang + Hang 1 set every 2:00 10 sets total, build to peak single Start at roughly 30-40% of snatch, make 5-10% jumps until peak B: Pull + Clean + Front Squat + Jerk (6×1) Build to a peak, start at roughly 50%, make 10% jumps, then 5% jumps […]
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Monday 1.5.15 Crossfit Kids
Warm-up 10 perfect squats hold bottom 5 seconds->10 mountain climbers L=1,R=1->arm circles 10 forward, 10 backward, small and big->crab walk length of box->bear crawl back. Special Strength Pull up work -full extension at bottom, chin over bar -find most challenging resistance -2 min test Weightlifting Power cleans -review each stop -concentrate on hip pop -perfect […]
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Thursday 1.1.15 Barbell Club
A: High Hang Snatch + Hang Snatch (10×1) High Hang + Hang 1 set every 2:00 10 sets total, build to peak single Start at roughly 30-40% of snatch, make 5-10% jumps until peak B: Pull + Clean + Front Squat + Jerk (6×1) Build to a peak, start at roughly 50%, make 10% jumps, then 5% jumps as […]
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Tuesday 12.30.14 On-Ramp @CFR5
@CFR5 On-Ramp Class #2 Skill Review: Squat Dead Lift Push Ups New Skill: Standing Press Push Press Push /Split Jerk Box Jumps W.O.D.: 8min AMRAP 10 Box Jumps 10 Push Presses 10 DeadLifts
