Thursday 5.28.15 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 5.28.2015 Crossfit Kids
Warm-up Dynamic movements Conditioning: KB farmer’s carry 100mx2 KB farmer’s lunge 100mx2 Gymnastics Handstand push up progression -10 stink bugs x 3 -5 wall walks- belly to wall x 3 -5 handstand push ups x3 Metcon 4 rounds 10 KB C&J – right 10 KB C&J – left 10 toes to bar 10 goblet squats […]
Thursday 5.28.15 Barbell Club
@CFML 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, […]
Wednesday 5.27.15 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 5.27.15 Barbell Club
@CFR5 A: Hang Snatch (3×2, 5×1) Build to a heavy single over 8 sets total B: Back Squat (1/3×80, 1/3×85, 1/1-3×90) Increase weight for last wave of 1/3 reps 2 sec hold on first rep C1: Push Press (5/4/3/2/1) start @~80, add 2-3% across each set C2: Clean Pull (3x2x110)
Tuesday 5.26.15 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 5.26.15 Barbell Club
@CFML A: Hang Snatch (3×2, 5×1) Build to a heavy single over 8 sets total B: Back Squat (1/3×80, 1/3×85, 1/1-3×90) Increase weight for last wave of 1/3 reps 2 sec hold on first rep C1: Push Press (5/4/3/2/1) start @~80, add 2-3% across each set C2: Clean Pull (3x2x110)
Tuesday 5.26.2015 Crossfit Kids
Dynamic Warm up Conditioning: 5 minutes of Cindy 5 pull ups 10 push ups 15 squats Special Strength Introduce the Overhead Squat Rep Scheme: 5×5 add lightly Metcon 21-15-12-9-6 thrusters burpees Cool Down yoga stretch
Thursday 5.21.15 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 5.21.15 Barbell Club
@CFML a: Clean and Jerk (5×2, 3×1) @50/60/70… 8 sets total – 25 minutes b: Snatch Balance + OHS (4×3+1) 3-5% heavier than last week c1: Front Squat (3×5) @73, 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, 3-5% heavier last week […]
