Wednesday 8.19.15 Barbell Club
A: Clean + Front Squat + Jerk (3×1+1+1×78, 2×1+1+1×80) Every 2:30 Last set can be taken heavier if feeling good. D – Can modify with Pull + Clean + Jerk B: Power Snatch + Snatch (3×1+1×78, 2×1+1×80) Every 2:00 Last set can be taken heavier if feeling good. C: Halting Snatch Deadlift (4x5x85-88) D: Push Press (5×5) 75% of max push press or […]
Wednesday 8.19.15 Competitor WOD
Explosive Strength Strength 3 Position Clean (x3 Rounds: 60%+10#+10#) Squat Clean from Floor, Below Knee, Above Knee + Jerk Strength Clean Pull (5×5 build across + micro band) WOD “R5” CrossFit R5 opened on 8.17.13 13min AMRAP 17 Hang Snatches (45,35) 8 Pull Ups EMOM -complete 5 Burpees **Score total reps, do not include burpees Midline 3 […]
8.19.15 WOD NOTES
Explosive Strength Mobility: 6min 40 oscillations on each side. 0:00-2:06 http://www.mobilitywod.com/daily/tuesday-august-18th-2015/ Dynamic Warm Up: 5min Strength: 20min 3 Position Clean (x3 Rounds: 60%+10#+10#) Squat Clean from Floor, Below Knee, Above Knee + Jerk NOTES: Every 90 seconds complete 1x 3 position clean + jerk, on your que. This will allow you to watch each Athlete work. Athletes need to […]
8.18.15 Box Brief
Who Has a Cranky Shoulder? How to Train Around It Kelsey Reed Guest Contributor Who has a cranky shoulder (or two)? Raise your hand… or don’t if it hurts. Nearly every athlete or lifter who’s trained for more than a couple years inevitably tweaks a shoulder. Sometimes, if you’re lucky, it hurts for a few days and […]
Tuesday 8.18.15 WOD
Announcement 9.26.15 – Nutrition Seminar & Cooking Demo Only 15 spots remain, Email Jacy@CrossFitMainLine.com Dynamic Effort Lower Strength Deadlift (12×2 @80% 1RM) **Conventional Deadlift **Do not touch and go WOD “Hazed and Confused” 12min AMRAP 5 Sumo Deadlifts (225,155) 10 Burpees 15 KB Swings (55,35) **Score Rounds + Reps $ Out 3×12 Reverse Hyper
Tuesday 8.18.15 On-Ramp
@CFR5 (Wayne) On-Ramp Class #3 Skill Review: Air Squat New Skill: Shoulder (strict) Press Push Press Push & Split Jerk Thruster & Wall Ball W.O.D.: “Flashdance” 21-15-9-6-3 Wall Balls Pull Ups Row for Calories
8.18.15 WOD NOTES
Dynamic Effort Lower Mobility: 6min 3min each side, hamstring flossing 9:05 – 9:50 http://www.mobilitywod.com/2014/07/quick-diagnostics-and-first-fixes-round-back-deadlift-set-up-pro-episode-73/ **we will repeat this mobility the next 3 weeks. Goal is to sit the femur into the hip socket, creating greater hip flexion for a better deadlift set up. Dynamic Warm Up: 5min Strength: 15min Deadlift (12×2 @80% 1RM) **Conventional Deadlift **Do not […]
Tuesday 8.18.15 Competitor WOD
Dynamic Effort Lower Strength Deadlift (12×2 @80% 1RM) **Conventional Deadlift **Do not touch and go Strength Back Squat (1×8 @ 50% + micro band tension) WOD “Hazed and Confused” 12min AMRAP 5 Sumo Deadlifts (225,155) 10 Burpees 15 KB Swings (55,35) **Score Rounds + Reps Special Strength 3×14 Lateral Barbell Box Step Ups **L+R=2 Special Strength 3×16 […]
8.17.15 Box Brief
The 12 Worst Cancer-Causing Ingredients In Everyday Products by Emma Loewe, Editorial Intern The EWG’s annual Dirty Dozen breaks down which fruits and vegetables have the most pesticides and which have the fewest. This year, they’ve taken their list a step further and tackled the toxins that lurk outside grocery stores.In response to years of research linking environmental toxins and […]
Monday 8.17.15 WOD
Announcement 9.26.15 – Nutrition Seminar & Cooking Demo Only 15 spots remain, Email Jacy@CrossFitMainLine.com Max Effort Upper Close Grip Bench (3RM – Less than 10 reps past 50% ) **Hand inside of gnarling Why Narrow Grip? Shifts emphasis from large muscle of the shoulders and back to the triceps and forearms WOD “Cherry Garcia” 5 Rounds […]
