Week of 12.12.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. High Hang Snatch + Hang Snatch (10×1 @ 75%) 2. Front Box Squat Above Parallel (Heavy Single) 3. Back Squat (8×2 @ 75%) 4. L-Sit Single Arm DB Press (3×6) Wednesday/Thursday 1. Clean From Blocks (10×1 Build Across) 2. Back Box Squat – Single Red Band (10×1 @ 75%) 3. Clean […]
Week of 12.5.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. Power Snatch (6×1 @ 90%+) 2. Front Squat (8×1 @ 85%+) 3. Tall Split Jerk (3×6) 4. GHD Back Extension plus Snatch Grip DL (3×12) 5. GHD Situps (3×12-20) Wednesday/Thursday 1. Overhead Squat (4×8 ) 2. Clean (6×1 @ 90%+) 3. Back Box Squat – Single Red Band (10×2 @ 70%) […]
Week of 11.28.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. Front Squat (12×2 @ 80%) 2. Power Snatch (6×2 @ 85%) 3. Split Jerk Strict Press (3×6) 4. Weighted Back Extensions (3×12) Wednesday/Thursday 1. Snatch Balance + OHS (8×1 Start at 70% and Build Up) 2. Clean (6×1 @ 85%+) 3. Back Box Squat – Single Red Band (8×2 @ 65%) […]
Week of 11.21.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. Power Snatch (8×2 @ 80%) 2. Clean and Jerk (6×1 Under 80%) 3. Overhead Squat (4×1 above 90%) 4. DB Split Jump (3×8) Wednesday/Thursday Thanksgiving! Get out of the gym! …Or complete the weekend’s Open Gym Open Gym 1. Banded Squat Clean – Single Purple (12×1 @ 80% of last week’s […]
Week of 11.14.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. Power Snatch (8×2 @ 75%) 2. Overhead Squat (4×2) 3. Clean and Jerk (10×1) 4. DB Box Jump (3×10) Wednesday/Thursday 1. Banded Squat Clean – Single Purple (15×1 @ 70-75%) 2. Snatch Balance (4×3) 3. Back Box Squat – Single Red Band (8×2 @ 55%) 4. Push Press (3×5 @ 80%) […]
Week of 11.7.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. Banded Deadlift (1RM) 2. Overhead Squat (6×3) 3. Power Snatch (@70% 10×2) 4. Shoulder Press (8RM) 5. Back Extensions (3×10) 6. Earthquake Bar Bench (Wide Grip, 3×30, Hold 10s at top every 10 reps ) Wednesday/Thursday 1. Back Box Squat – Single Red Band (@ 50% 10×2) 2. Push Press (1RM) […]
Week of 10.31.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. Front Squat (8×2 @ 80%) 2. Snatch (10 min EMOM 10×1) 3. Snatch High Pull (3×8) 4. Ring Pushups 4″ (4×10) 5. Bulgarian Split Squats DBs/KBs (4×10 each) 6. Banded Face Pulls (1×100) Wednesday/Thursday 1. Back Box Squat – Single Red Band (Heavy Single) 2. Front Box Squat – Single Red […]
Crossfit Preteens and Teens
Warm-up Dynamic- coach choice Metcon (Time) The Living and The Dead! Living starts, dead chase after 2 minutes. Those passed or did not pass- 25 burpee penalty! Run 400 m 40 singles 20 box jumps 40 squats 20 kb DEADlift 40 lunges run 400 m Weightlifting Strict Press (3×3) Practice find weight, stay there
Crossfit Preteens Thursday 10.27.2016
Warm-up 3 Rounds of Cindy 5 pull ups 10 push ups 15 squats Demo Review: Sit ups KB swings Toes to Bar Bar Hop burpee Deadlift Pull ups Metcon (Time) Partner Up!! 60 Sit ups 50 KB swings 40 Toes to Bar 30 Bar hop burpees 20 Deadlifts 10 Pull ups
Crossfit Preteens 10.25.2016
Warm-up Dynamic Demo Introduce Snatch Introduce OHS Metcon (Weight) EMOM 8 min 3 snatch 3 OHS Weightlifting Front Squat (1x1x1x1x1x1x1x) Build heavy start 30 lbs lower than previous recorded weight do NOT exceed a 20# increase
