Tuesday 7.14.15 Barbell Club
@CFML 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)
Monday 7.13.15 On-Ramp
@CFML 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
Monday 7.13.15 Barbell Club
@CFR5 A: Hang Clean and Jerk (3x2x80) Every 2:30 B: Front Squat (3x3x80) C1: RDL (Romanian Deadlift) (3x5x80) C2: Row (3×8-10)
Thursday 7.9.15 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 7.9.15 Barbell Club
@CFML A: Hang Clean and Jerk (3x2x80) Every 2:30 B: Front Squat (3x3x80) C1: RDL (Romanian Deadlift) (3x5x80) C2: Row (3×8-10)
Wednesday 7.8.15 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 7.8.15 Barbell Club
@CFR5 New cycle begins: A: Tall Snatch + Press in Snatch (3×3+3) may sub OHS B: Hang Snatch (3x3x80) Every 2:30 C: Back Squat (5x5x75) D: Power Clean + Push Press (3×1+5)
Tuesday 7.7.15 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 7.7.15 Barbell Club
@CFML New cycle begins: A: Tall Snatch + Press in Snatch (3×3+3) may sub OHS B: Hang Snatch (3x3x80) Every 2:30 C: Back Squat (5x5x75) D: Power Clean + Push Press (3×1+5)
Monday 7.6.15 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
