Wednesday 7.22.15 Barbell Club
@CFR5 A: Tall Snatch + OHS (3×3+3) B: Hang Snatch (3×80, 3×83, 2x2x85) Every 2:30 C: Back Squat (4x4x80) D: Power Clean + Push Press (3×1+5)
Tuesday 7.21.15 On-Ramp
@CFMR5 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 7.21.15 Barbell Club
@CFML A: Tall Snatch + OHS (3×3+3) B: Hang Snatch (3×80, 3×83, 2x2x85) Every 2:30 C: Back Squat (4x4x80) D: Power Clean + Push Press (3×1+5)
Monday 7.20.15 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 7.20.15 Barbell Club
@CFR5 A1: High Hang Clean (3×3) A2: Goblet Squat (3×5) B: Hang Clean and Jerk (2x2x80, 3x2x83) Every 2:30 C: Front Squat (3x3x83) D1: RDL (Romanian Deadlift) (3x5x85) D2: Row (3×8-10)
Thursday 7.16.15 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
Thursday 7.16.15 Barbell Club
@CFML A1: High Hang Clean (3×3) A2: Goblet Squat (3×5) B: Hang Clean and Jerk (2x2x80, 3x2x83) Every 2:30 C: Front Squat (3x3x83) D1: RDL (Romanian Deadlift) (3x5x85) D2: Row (3×8-10)
Wednesday 7.15.15 On-Ramp
@CFML 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
Wednesday 7.15.15 Barbell Club
@CFR5 A: Tall Snatch + OHS (3×3+3) B: Hang Snatch (2x3x80, 3x3x83) Every 2:30 C: Back Squat (5x5x78) D: Power Clean + Push Press (3×1+5)
Tuesday 7.14.15 On-Ramp
@CFR5 On-Ramp Class #1 Intro: What is CrossFit? What makes our CrossFit Different? New Skill: Air Squat Deadlift Rope Climbs Double Unders W.O.D.: “Goonies” 15min AMRAP 1 Rope Climb 5 Deadlifts 200m Row or Run
