Wednesday 4.8.15 Barbell Club
@CFR5 A: Snatch (3×85) 50/60×3, 70/75×2, 80×1 20 min B: Clean and Jerk (1×85) 50/60/70×2, 75/80×1 20 minutes C: Clean Pull (3x1x95/100/105) D: Front Squat (2x2x85)
Tuesday 4.7.15 On-Ramp
@CFR5 On-Ramp Class #5 Skill Review: Kipping Pull Ups KB Swings Wall Balls New Skill: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups W.O.D.: 21-15-9 -Walking Lunges (L+R=2) -Butterfly Sit Ups -Thrusters
Tuesday 4.7.15 Barbell Club
@CFML A: Snatch (3×85) 50/60×3, 70/75×2, 80×1 20 min B: Clean and Jerk (1×85) 50/60/70×2, 75/80×1 20 minutes C: Clean Pull (3x1x95/100/105) D: Front Squat (2x2x85)
Monday 4.6.15 On-Ramp
@CFML On-Ramp Class #5 Skill Review: Kipping Pull Ups KB Swings Wall Balls New Skill: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups W.O.D.: 21-15-9 -Walking Lunges (L+R=2) -Butterfly Sit Ups -Thrusters
Monday 4.6.15 Barbell Club
@CFR5 A: Clean and Jerk (2-3 attempts @ 90+) 25 minutes B: Clean Pull (3x2x105) 5 minutes C: Snatch (3 attempts @ 90+) 25 min
Thursday 4.2.15 On-Ramp
@CFR5 On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls
Thursday 4.2.15 Barbell Club
@CFML A: Clean and Jerk (2-3 attempts @ 90+) 25 minutes B: Clean Pull (3x2x105) 5 minutes C: Snatch (3 attempts @ 90+) 25 min Announcements: **Easter Sunday 8:30am only w/ babysitting only, no yoga **Barbell Club 10:30am Saturday @ ML
Wednesday 4.1.15 On-Ramp
@CFML On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls
Wednesday 4.1.15 Barbell Club
@CFR5 A: Power Snatch (4x2x75-85) B: Power Clean and Jerk (4x2x75-85) C: Back Squat (1×1) Announcements: **Easter Sunday 8:30am only w/ babysitting only, no yoga **Barbell Club 10:30am Saturday @ ML
Tuesday 3.31.15 On-Ramp
@CFR5 On-Ramp Class #3 Skill Review: Standing Press Push Press Push/Split Jerk Box Jumps New Skill: MB/Barbell Clean Font Squat Rower Mechanics Double Unders W.O.D.: 3 RDS 200m Run 10 Squat Cleans 20 Dubs (60 singles)
