Monday 6.8.15 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 6.8.15 Barbell Club
@CFR5 a: Clean and Jerk (3×2, 5×1) Build to a heavy single over 8 sets total. b: Snatch Balance + OHS (3×2+1) Same weight as last week. b: Front Squat (3×3) 2 sec pause on rep 1. Same weight as last week. c2: Snatch Grip RDL (3×3) 3 sec down, 1 sec hold below knee, 3 sec up. Same weight as last week.
Thursday 6.4.15 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 6.4.15 Barbell Club
@CFML a: Clean and Jerk (3×2, 5×1) Build to a heavy single over 8 sets total. b: Snatch Balance + OHS (3×2+1) Same weight as last week. b: Front Squat (3×3) 2 sec pause on rep 1. Same weight as last week. c2: Snatch Grip RDL (3×3) 3 sec down, 1 sec hold below knee, 3 sec up. Same weight as last week.
Wednesday 6.3.15 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 6.3.15 Barbell Club
@CFR5 A: Hang Snatch (3×2, 5×1) Build to a heavy single over 8 sets total. B: Back Squat (3RM) Build to a 3RM. We will use this weight for the next cycle. C: Push Press (5/4/3/2/1) Build to a heavy single. Aim for 2-3% more than last week on each set. Start @~82%
Tuesday 6.2.15 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 6.2.15 Barbell Club
@CFML A: Hang Snatch (3×2, 5×1) Build to a heavy single over 8 sets total. B: Back Squat (3RM) Build to a 3RM. We will use this weight for the next cycle. C: Push Press (5/4/3/2/1) Build to a heavy single. Aim for 2-3% more than last week on each set. Start @~82%
Monday 6.1.15 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 6.1.15 Barbell Club
@CFR5 a: Clean and Jerk (3×2, 5×1) Build to a heavy single over 8 sets total. @50/60/70… b: Snatch Balance + OHS (4×3+1) 2-5% heavier than last week b: Front Squat (3×5) @75% or 2-3% heavier than last week 2 sec pause on reps 1 & 2 c2: Snatch Grip RDL (3×5) 3 sec down, 1 sec hold below knee, 3 sec up, […]
