Wednesday 5.6.15 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 5.6.15 Barbell Club
@CFR5 A: High-Hang Snatch (8×2) @50/60/70/75… 8 sets total B: Back Squat (5×5) @78-80 (increase from last week) 3 sec hold on first rep C1: Shoulder Press (3×8) Use same weight from last week if did not get 3×8. Otherwise, increase weight. C2: Front Rack Lunge (3×10) Increase weight from last week.
Tuesday 5.5.15 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 5.5.15 Barbell Club
@CFML A: High-Hang Snatch (8×2) @50/60/70/75… 8 sets total B: Back Squat (5×5) @78-80 (increase from last week) 3 sec hold on first rep C1: Shoulder Press (3×8) Use same weight from last week if did not get 3×8. Otherwise, increase weight. C2: Front Rack Lunge (3×10) Increase weight from last week.
Tuesday 5.5.2015 Crossfit Kids
Warm-up mobility- banded walks dynamic- run accessory- tabata squat holds Gymnastics handstand progressions wall walks handstand headstand to handstand push up handstand push ups Weightlifting Review hang cleans 6×4 coach loaded bar Metcon 21-15-9-6-3 squat cleans pull ups
Monday 5.4.15 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 5.4.15 Barbell Club
@CFR5 a: High-Hang Clean + Clean (7×2+1) @50/60/70… If 70 is sharp, you may go up. 7 sets total. b: Front Squat (3×3) @80-83 3 sec pause on first rep c1: Snatch Push Press + OHS (4×3+1) Increase weight this week. 3 sec hold in OHS. c2: RDL (Romanian Deadlift) (3×8) Same weight as last week.
Thursday 4.30.15 On-Ramp
@CFR5 On-Ramp Class #6 Skill Review: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups New Skill: SDHP Snatch Paleo & CrossFit? (after WOD) W.O.D.: 10min AMRAP: -5 Snatches -10 Lunges (L+R=2) -100m Run
Thursday 4.30.2015 Crossfit Kids
Warm-up Mobility- calf roll outs – shoulder stretch Dynamic- run accessory- 25 KB swings Gymnastics Pull ups -strict -kipping -challenging Special Strength thrusters -5×5 lighter weight, mechanics focus Metcon AMRAP- 10 min 3 rope climbs 6 thrusters 9 burpees 12 sit ups
Thursday 4.30.15 Barbell Club
@CFML a: High-Hang Clean + Clean (7×2+1) @50/60/70… If 70 is sharp, you may go up. 7 sets total. b: Front Squat (3×3) @80-83 3 sec pause on first rep c1: Snatch Push Press + OHS (4×3+1) Increase weight this week. 3 sec hold in OHS. c2: RDL (Romanian Deadlift) (3×8) Same weight as last week.
