Tuesday 6.16.15 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
Tuesday 6.16.15 Barbell Club
@CFML 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)
Monday 6.15.15 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 6.15.15 Barbell Club
@CFR5 A: Hang Snatch (5x2x78-82) Every 1:30 B: Hang Clean + Push Press + Jerk (5×70-75) Every 2:00 C: Overhead Squat (3×3) D: Clean Pull (3x2x100)
Thursday 6.11.15 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 6.11.15 Barbell Club
@CFML A: Hang Snatch (5x2x78-82) Every 1:30 B: Hang Clean + Push Press + Jerk (5×70-75) Every 2:00 C: Overhead Squat (3×3) D: Clean Pull (3x2x100)
Wednesday 6.10.15 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 6.10.15 Barbell Club
@CFR5 A: Muscle Snatch + OHS (3×3+1) B: Power Snatch (75-80x1x6) EMOM C: Power Clean and Jerk (75-80x1x6) Every 90 seconds D: Back Squat (5x3x88 of 3RM)
Tuesday 6.9.15 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 6.9.15 Barbell Club
@CFML A: Muscle Snatch + OHS (3×3+1) B: Power Snatch (75-80x1x6) EMOM C: Power Clean and Jerk (75-80x1x6) Every 90 seconds D: Back Squat (5x3x88 of 3RM)
