Monday 3.16.15 Crossfit Kids
Warm-up Running warm up lunges-bear crawl- turning squats- jumping squats-inchworm push ups Gymnastics Jump Course- differing heights, work way through Weightlifting Review deadlift Deadlift – 10 pulls or less Metcon 21-15-9-6 Goblet squats- 25# box jumps 20 inches snake ups Extra Credit sit ups- 3×20 feet tucked under dumbbells
Thursday 3.12.15 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 3.12.15 Barbell Club
@CFML 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
Wednesday 3.11.15 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 3.11.15 Barbell Club
@CFR5 A: Snatch Deadlift + Hang Snatch (5x2x75) (Snatch Deadlift + Hang Snatch) x 2 B: Snatch Deadlift (3x4x105) C1: Snatch Balance (3x2x70) C2: Push Press + Jerk (3×2+2×65) 2 Push Press + 2 Jerk
Tuesday 3.10.15 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)
Tuesday 3.10.15 Barbell Club
@CFML A: Snatch Deadlift + Hang Snatch (5x2x75) (Snatch Deadlift + Hang Snatch) x 2 B: Snatch Deadlift (3x4x105) C1: Snatch Balance (3x2x70) C2: Push Press + Jerk (3×2+2×65) 2 Push Press + 2 Jerk
Monday 3.9.15 On-Ramp
@CFML 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)
Monday 3.9.15 Barbell Club
@CFR5 A: Clean and Jerk (3×3+1×70, 3×3+1×75) up to 10 seconds rest between reps 3-4 warm-up sets 25 minutes B: Clean Pull (3x5x80) 5-10 minutes C: Back Squat (3x3x80) 3-4 warmup sets, then 3x3x80 20-25 min D: Plank (2×20) -optional- Plank/Side/Side 5 minutes
Thursday 3.5.15 On-Ramp
@CFR5 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
