Monday 8.10.15 Barbell Club
@CFR5 A: Power Clean + Clean (6×1+1×75) B: Shoulder Press (5x5x73) C: Front Squat (5x5x73) D: RDL (Romanian Deadlift) (3x5x87)
Thursday 8.6.15 On-Ramp
@CFR5 On-Ramp Class #4 Skill Review: Air Squat New Skill: Snatch Overhead Squat KB Swings Nutrition & Paleo W.O.D.: “Weekend at Bernie’s” 15min AMRAP 5 Power Snatches 10 Overhead Squats 15 Box Jumps
Thursday 8.6.15 Barbell Club
@CFML A: Power Clean + Clean (6×1+1×75) B: Shoulder Press (5x5x73) C: Front Squat (5x5x73) D: RDL (Romanian Deadlift) (3x5x87)
Wednesday 8.5.15 On-Ramp
@CFML On-Ramp Class #4 Skill Review: Air Squat New Skill: Snatch Overhead Squat KB Swings Nutrition & Paleo W.O.D.: “Weekend at Bernie’s” 15min AMRAP 5 Power Snatches 10 Overhead Squats 15 Box Jumps
Wednesday 8.5.15 Barbell Club
@CFR5 A: Clean + Front Squat + Jerk (5×1+1+1×75) Every 2:30 Last set can be taken heavier if feeling good. D – Can modify with Pull + Clean + Jerk B: Power Snatch + Snatch (5×1+1×75) Every 2:00 Last sets can be taken heavier if feeling good. C: Halting Snatch Deadlift (4x6x80) D: Push Press (5×5) 70% of max push press or 60% […]
Tuesday 8.4.15 On-Ramp
@CFR5 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
Tuesday 8.4.15 Barbell Club
@CFML A: Clean + Front Squat + Jerk (5×1+1+1×75) Every 2:30 Last set can be taken heavier if feeling good. D – Can modify with Pull + Clean + Jerk B: Power Snatch + Snatch (5×1+1×75) Every 2:00 Last sets can be taken heavier if feeling good. C: Halting Snatch Deadlift (4x6x80) D: Push Press (5×5) 70% of max push press or 60% […]
Monday 8.3.15 On-Ramp
@CFML 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
Monday 8.3.15 Barbell Club
@CFR5 A1: High Hang Clean (3×3) A2: Goblet Squat (3×5) B: Hang Clean and Jerk (1×80, 1×83, 1×85, 2x1x85+) Every 2:30 C: Front Squat (3x2x88) D1: RDL (Romanian Deadlift) (3x5x90) D2: Row (3×6-8)
Thursday 7.30.15 On-Ramp
@CFR5 On-Ramp Class #2 Skill Review: Air Squat New Skill: Squat Clean Front Squat Kipping Pull Up Sit Up W.O.D.: “Wayne’s World” 21-15-9 Power Cleans Front Squats Sit Ups
