Category: Barbell Club

  • Thursday Barbell Club 12.11.14 @CFML

    @CFML A: Snatch (1×1) 40-75%: 4×2 (1:00-1:30 rest), then 75%+: 8-11×1 to a peak single (1:30-3:00 rest, 2 misses max) 25-30 min – 12-15 sets total B: Tempo Back Squat (8×3) 2 sec eccentric 50/60/70/75/80/85… Goal: 85%+, be better than last week: 1) Go heavier on the last set, or 2) Get 1-2 more sets at last weeks heaviest […]

  • Wednesday 12.10.14 Barbell Club @R5

    Barbell Club @R5 A: High-Hang Clean + Jerk (8×2+1) Hold jerk receiving position for 2 sec. 40-75%: 4-5 doubles (1:00-1:30 rest) 75%+: 5+ singles (1:30-3:00 rest) Drop 15%, 3×2 (small jumps if possible) 30 min: 12-16 sets total B: RDL (Romanian Deadlift) (3×3) 100-110% of today’s best hang clean C: 1 1/4 Front Squat (8×2) start heavier than normal 60%+ Announcements […]

  • Tuesday 12.9.14 Barbell Club @ML

    Barbell Club @ML A: High-Hang Clean + Jerk (8×2+1) Hold jerk receiving position for 2 sec. 40-75%: 4-5 doubles (1:00-1:30 rest) 75%+: 5+ singles (1:30-3:00 rest) Drop 15%, 3×2 (small jumps if possible) 30 min: 12-16 sets total B: RDL (Romanian Deadlift) (3×3) 100-110% of today’s best hang clean C: 1 1/4 Front Squat (8×2) start heavier than normal 60%+ Announcements […]

  • Monday Barbell Club  12.8.14

    6:30pm @ R5 A: Hang Snatch + OHS (3×2+1, 5×1+1) Goal: 90%+ 2+1: 40-70% 1+1: 75-100% B: RDL + Hang Clean (8×2+1) Goal: 90%+ Sets: 1-3: 50/60/70 Sets: 4-8: 75%+ C: Tempo Back Squat (8×3) 2 sec eccentric Goal: 85%+ 50/60/70/75/80/85… Announcements 12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm Taking PROGENEX Pre-Orders now! Email jenn@crossfitmainline.com with your order. Order will […]

  • Sunday Barbell Club 12.07.14

    @ CFML A: Hang Snatch (1×1) 40-75%: 4-5 doubles (1:00-1:30 rest) 75%+: 5+ singles (1:30-3:00 rest) Drop 15%, 3×2 (small jumps if possible) 35 min: 12-18 sets total -: Hang Snatch (1×2) B: Overhead Squat (3RM) Challenge: Max weight, 1 miss allowed, women 50% bonus 25 min X: Clean Pull Complex (3x1x80%-120% (optional)) 2 Clean Pull + 4 RDL + 2 Clean Deadlift […]

  • Wednesday 12.3.14 Barbell Club

    6:30pm @ CFR5 A: Snatch Pull + Snatch (8×1) B: High-Hang Clean + Jerk (8×2+1) hold jerk receiving position for 2 sec C: 1 1/4 Front Squat (8×2) start heavier than normal 60%+ 12.6.14 – Holiday Amazing Race • CrossFit Main Line will NOT hold classes • CrossFit R5 will be open 8:30am and 9:30am (babysitting will be available at both […]

  • Monday 12.1.14 Barbell Club

    6:30pm @ CFR5 A: High-Hang Snatch (5-7×3 AHAP) B: Snatch Push Press + OHS (5×1+3 AHAP) C: Clean Pull Complex (5×1 80%-120%) 2 Clean Pull + 4 RDL + 2 Clean Deadlift

  • Sunday 11.30.14 Barbell Club

    10:30am @ CFML A: High-Hang Snatch (5-7×3 AHAP) B: Snatch Push Press + OHS (5×1+3 AHAP) C: Clean Pull Complex (5×1 80%-120%) 2 Clean Pull + 4 RDL + 2 Clean Deadlift  

  • Monday 11.24.14 Barbell Club @ CFR5

    A: Split Jerk (3×3) technique work B: Clean and Jerk Complex (8-12 sets) Clean + Front Squat + Jerk C: Front Squat (3×3) RPE: 9-10 D1: Clean Deadlift (4×3) to knee, 5 sec pause at knee D2: Shoulder Press (4×3) Thanksgiving Holiday Schedule • Thursday 11.27.14 –  9am WOD, 10am Flag Football at Radnor Memorial Park • Friday 11.28.14 – 9:30am & 4:30pm (both with babysitting) • […]

  • THURSDAY 11.20.14 BARBELL CLUB @ CFML

    Barbell Club @ 5:30 & 6:30 A: Split Jerk (3×3) technique work B: Clean and Jerk Complex (8-12 sets) Clean + Front Squat + Jerk C: Front Squat (3×3) RPE: 9-10 D1: Clean Deadlift (4×3) to knee, 5 sec pause at knee D2: Shoulder Press (4×3) Thanksgiving Holiday Schedule • Thursday 11.27.14 –  9am WOD, 10am Flag Football at Radnor Memorial Park • Friday 11.28.14 – 9:30am […]