Week of 6.6.16 Barbell Club
Conjugate Strength Tuesday 1. Back Squat (Build to a heavy Single) 2. Snatch – No foot, no hook (5×2) 3. Clean Pull + Clean (6×1) 4. Snatch + Pause (5×1) 5. GHD Thumbs Down Rear Delt Raises (3×20) Thursday 1. 2″ Deficit Snatch (4×2) 2. 2″ Deficit Snatch Pulls (4×6) 3. Front Squat (1×8 Up […]
Week of 5.30.16 Barbell Club
Conjugate Strength Tuesday 1. Back Box Squat – Single Red Band (1RM) 2. Clean + 3 Front Squats (6×1) 3. Earthquake Bar OH Walking Lunges (3×12 steps) 4. Push Press + Push Jerk + Split Jerk (5×1) 5. GHD Back Extentions (3×20 or Max) Thursday 1. 20 E2MOM 2 UB Squat Snatches Start at 40% […]
Week of 5.16.16 Barbell Club
Conjugate Strength Tuesday 1. Banded Front Squat – Single Red (1RM) 2. Banded Clean Speed Pull (@ 60% 10×1) 3. Clean High Pull (3×5 @ 60%) 4. Seated Good Mornings (3×8) 5. Stationary Lateral Lunges (3×10) Thursday 1. Overhead Squat (@ 75% 8×3) 2. Front Squat (1×8 up 10# from last week) 3. Muscle Snatch […]
Wednesday 5.11.16 W.O.D.
Competition Day! **Repeat from 2.21.16 Warm-up 5 Rounds 5 Pull Ups 10 Sit Ups 15 Walking Lunges WOD #1 “A Hero and His Lady” 12min AMRAP 1RD “Chelsea” + 1RD “DT” 5 Pull Ups + 10 Push + 15 Squats 12 Deadlifts (155,105) 9 Hang Power Cleans (155,105) 6 Push Jerks (155,105) **Score Rounds + […]
Protected: Wednesday 5.11.16 WOD Notes
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Week of 5.9.16 Barbell Club
Conjugate Strength Tuesday 1. Clean and Jerk (1RM) 2. Snatch (1RM) 3. Overhead Squat (@ 70% 8×3) 4. Front Squat (@ 70% 1×8) 5. GHD Back Extension plus Snatch Grip DL (8RM) Thursday Snatch Balance (5×3) In 20 min complete: 10 Squat Snatches @ 40% by 4:00 8 Squat Snatches @ 50% by 8:00 6 […]
Thursday 5.5.2016 Crossfit teens
Warm-up Dynamic coach choice Weightlifting Deadlift (1x1x1x1x1x1x1x1x1x1x1) build heavy 2×2 to start at a moderate weight Metcon (Time) Cinco De Mayo!! 5 Rounds 5 deadlifts 5 handstand wall walks 5 box jumps 5 snatch
Monday 5.02.2016 Crossfit Teens
Warm-up Dynamic- Coach’s Choice Weightlifting Front squat- heavy (1x1x1x1x1x1x1x1x1x1x1) build each round start at 50% of previous lift Demo Introduce ring dips Metcon (Time) 5 rounds 100 meter run 1- rope climb 2- thrusters 3- ring dips 4- squat cleans
Week of 5.2.16 Barbell Club
Conjugate Strength Tuesday 1. Narrow Stance Low Box Squat (1RM) 2. Pause Clean + Split Jerk (12×1 (Build across)) 3. Pause above knee cap for 3 count 4. Behind the Neck Snatch Grip Push Press (5×3) 5. GHD Back Extension plus Snatch Grip DL (4×10) 6. Reverse Hypers (@ 50% 1RM Deadlift 3×12) Thursday 1. […]
Wednesday 4.27.2016 Crossfit Teens
Warm-up Dynamic 1/2 mile run Skill Review practice dubs Demo practice clusters practice sumo deadlift high pull Metcon (Time) 3 rounds 10 clusters 20 double unders (singles x 3) 10 SDHP
