Wednesday 6.24.15 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 6.24.15 Barbell Club
@CFR5 A: Muscle Snatch + OHS (3×3+1) B: Power Snatch (6x1x80-85) Every 1:30 C: Power Clean and Jerk (6x1x80-85) Every 2:00 D: Back Squat (5x3x92 of 3RM)
Tuesday 6.23.15 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 6.23.15 Barbell Club
@CFML A: Muscle Snatch + OHS (3×3+1) B: Power Snatch (6x1x80-85) Every 1:30 C: Power Clean and Jerk (6x1x80-85) Every 2:00 D: Back Squat (5x3x92 of 3RM)
Monday 6.22.15 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 6.22.15 Barbell Club
@CFR5 A: Hang Snatch (5x2x80-85) Every 2:00 B: Hang Clean + Push Press + Jerk (5×73-77) Every 2:00 C: Overhead Squat (3×3) D: Clean Pull (3x2x105-110)
Thursday 6.18.15 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 6.18.15 Barbell Club
@CFML A: Hang Snatch (5x2x80-85) Every 2:00 B: Hang Clean + Push Press + Jerk (5×73-77) Every 2:00 C: Overhead Squat (3×3) D: Clean Pull (3x2x105-110)
Wednesday 6.17.15 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 6.17.15 Barbell Club
@CFR5 A: Muscle Snatch + OHS (3×3+1) B: Power Snatch (78-82x1x6) EMOM C: Power Clean and Jerk (78-82x1x6) Every 90 seconds D: Back Squat (5x3x90 of 3RM)
