Wednesday 5.13.15 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 5.13.15 Barbell Club
@CFR5 A: Hang Snatch (5×2, 3×1) @50/60/70/75… 8 sets total B: Back Squat (1/3×78, 1/3×80, 1/1-3×85) 2 sec hold on first rep C1: Push Press (5/4/3/2/1) @~75 increase weight across sets C2: Clean Pull (4x3x100)
Tuesday 5.12.15 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 5.12.15 Barbell Club
@CFML A: Hang Snatch (5×2, 3×1) @50/60/70/75… 8 sets total B: Back Squat (1/3×78, 1/3×80, 1/1-3×85) 2 sec hold on first rep C1: Push Press (5/4/3/2/1) @~75 increase weight across sets C2: Clean Pull (4x3x100)
Tuesday 5.12.2015 Crossfit Kids
Warm-up Mobility- wall calf stretch – 2 min – Hip flexor stretch on box- 2 min – Banded hamstring stretch- 2 min Dynamic warm up Accessory work- High box jumps Gymnastics Core Work -parallette/box L-sits- accumulate 30 sec -Russian twists- dumbbell 20 each side – v-ups 20 Metcon “Rat Race” 12 minute Partner AMRAP partner […]
Monday 5.11.15 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 5.11.15 Barbell Club
@CFR5 a: High-Hang Clean + Clean (8×2+1) @50/60/70… 8 sets total b: Front Squat (3×3) @83-85 3 sec pause on first rep c1: Snatch Push Press + OHS (4×4+1) Same weight as last week. 3 sec hold in OHS. c2: RDL (Romanian Deadlift) (3×8) Increase weight this week.
Thursday 5.7.15 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 5.6.2015 Crossfit kids
Warm-up mobility- Lax ball spine roll out Dynamic warm up Accessory- 6×6 box dips Gymnastics Jump rope double unders Special Strength Back squat 1 RM- 10 lifts or less Metcon 21-15-9 Hand stand push ups/wall walks deadlifts
Thursday 5.7.15 Barbell Club
@CFML a: High-Hang Clean + Clean (8×2+1) @50/60/70… 8 sets total b: Front Squat (3×3) @83-85 3 sec pause on first rep c1: Snatch Push Press + OHS (4×4+1) Same weight as last week. 3 sec hold in OHS. c2: RDL (Romanian Deadlift) (3×8) Increase weight this week.
