Monday 3.23.15 Barbell Club
@CFR5 A: Clean and Jerk (3+1×75, 2+1×80, 2+1×85, 1×90) up to 10 seconds rest between reps 3-4 warm-up sets 25 minutes B: Clean Pull (3x3x90) 5-10 minutes C: Back Squat (5x3x85) 3-4 warmup sets, then 5x3x85 20-25 min D: Reverse Plank (3×60) -optional- 5 minutes
Thursday 3.19.15 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 3.19.15 Barbell Club
@CFML A: Clean and Jerk (3+1×75, 2+1×80, 2+1×85, 1×90) up to 10 seconds rest between reps 3-4 warm-up sets 25 minutes B: Clean Pull (3x3x90) 5-10 minutes C: Back Squat (5x3x85) 3-4 warmup sets, then 5x3x85 20-25 min D: Reverse Plank (3×60) -optional- 5 minutes
Wednesday 3.18.15 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
Wednesday 3.18.15 Barbell Club
@CFR5 A: Clean Deadlift + Clean (5x2x75) (Clean Deadlift + Hang Clean) x 2 B: Clean Deadlift (5x3x100) C1: Snatch Balance + OHS (3×2+2×75) C2: Push Press + Jerk (3×2+2×70) 2 Push Press + 2 Jerk
Wednesday 3.18.15 Crossfit Kids
Warm-up Relay Races! Crab walk-10 slow squats- 10 lunges- 10 fast squats- shuffle- 10 slow squats- karioke- 10 fast squats- bear crawl- 10 slow squats Gymnastics EMOM- 10 minutes 1 hanstand 10 singles Weightlifting Introduce split jerk 4 rounds for 5 lifts Warm-up 15.3 10 minute AMRAP 7 pull ups 7 push ups 20 wall […]
Tuesday 3.17.15 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 3.17.15 Barbell Club
@CFML A: Clean Deadlift + Clean (5x2x75) (Clean Deadlift + Hang Clean) x 2 B: Clean Deadlift (5x3x100) C1: Snatch Balance + OHS (3×2+2×75) C2: Push Press + Jerk (3×2+2×70) 2 Push Press + 2 Jerk
Monday 3.16.15 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 3.16.15 Barbell Club
@CFR5 A: Clean and Jerk (2×3+1×75, 2×2+1×80) up to 10 seconds rest between reps 3-4 warm-up sets 25 minutes B: Clean Pull (3x4x85) 5-10 minutes C: Back Squat (5x3x83) 3-4 warmup sets, then 5x3x78 20-25 min D: Plank (2×20) -optional- Plank/Side/Side 5 minutes
