Thursday 4.16.15 Barbell Club
@CFML a: High-Hang Clean + Clean (6×2+1) @50/60/70/70/70/70 b: Front Squat (3×3) @80/80/80 c1: Snatch Push Press + OHS (4×3+1) (may substitute push press) c2: RDL (Romanian Deadlift) (4×6)
Wednesday 4.15.15 On-Ramp
@CFML On-Ramp Class #2 Skill Review: Squat Dead Lift Push Ups New Skill: Standing Press Push Press Push /Split Jerk Box Jumps W.O.D.: 8min AMRAP 10 Box Jumps 10 Push Presses 10 DeadLifts
Wednesday 4.15.15 Barbell Club
@CFR5 A: High-Hang Snatch (3/3/2/2/2/2) @50/60/70/70/70/70 2 sec hold in bottom on last rep B: Back Squat (5×5) @70-73 3 sec hold on first rep C1: Shoulder Press (4×6) C2: Front Rack Reverse Lunge (3×10)
Tuesday 4.14.15 On-Ramp
@CFR5 On-Ramp Class #1 Intro: What is CrossFit? CrossFit Lingo Mobility Dynamic Warm up Bergener Warm Up New Skill: Squat Dead Lift Push Ups W.O.D.: 21-15-12-9 Air Squats Push Ups 100m Run
Tuesday 4.14.15 Barbell Club
@CFML A: High-Hang Snatch (3/3/2/2/2/2) @50/60/70/70/70/70 2 sec hold in bottom on last rep B: Back Squat (5×5) @70-73 3 sec hold on first rep C1: Shoulder Press (4×6) C2: Front Rack Reverse Lunge (3×10)
Monday 4.13.15 On-Ramp
@CFML On-Ramp Class #1 Intro: What is CrossFit? CrossFit Lingo Mobility Dynamic Warm up Bergener Warm Up New Skill: Squat Dead Lift Push Ups W.O.D.: 21-15-12-9 Air Squats Push Ups 100m Run
Monday 4.13.15 Barbell Club
@CFR5 A: Snatch (3x1x85) 50/60×3, 70/75×2, 80×1 20 min B: Snatch Pull (2x2x85) C: Clean and Jerk (1×85) 50/60/70×2, 75/80×1 20 minutes D: Front Squat (1×85)
Thursday 4.9.15 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 4.9.15 Barbell Club
@CFML A: Snatch (3x1x85) 50/60×3, 70/75×2, 80×1 20 min B: Snatch Pull (2x2x85) C: Clean and Jerk (1×85) 50/60/70×2, 75/80×1 20 minutes D: Front Squat (1×85)
Wednesday 4.8.15 On-Ramp
@CFML 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
