Monday 12.22.14 On-Ramp @CFML
@CFML On Ramp Class #1 Skill Review: What is CrossFit? CrossFit Lingo Mobility Dynamic Warm up, Bergener Warm Up New Skill: Squat Dead Lift Push Ups W.O.D.: 15-12-9 Air Squats Push Ups 200m Run
Monday 12.22.14 Barbell Club
@CFR5 A: Clean and Jerk (1×1) 40-75%: 4×2 (1:00-1:30 rest), then 75%+: 8-11×1 to a peak single (1:30-3:00 rest, 2 misses max) 25-30 min – 12-15 sets total B: Tempo Back Squat (8×3) 2 sec eccentric 50/60/70/75/80/85… Goal: 85%+, be better than last week: 1) Go heavier on the last set, or 2) Get 1-2 more sets at last […]
Sunday 12.21.14 Barbell Club
@CFML A: Hang Snatch (1×1) 1 Rep Max 40-70%: 4 doubles (1:00-1:30 rest) 75%+: 5+ singles (1:30-3:00 rest) 30 min: 12-18 sets total B: Overhead Squat (5×3) use same weight or more as last week, add 2 sec pause in bottom 25 min X: Clean Pull Complex (3x1x90%-120% (optional)) 2 Clean Pull + 4 RDL + 2 Clean Deadlift
Thursday 12.18.14 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 12.18.2014 Crossfit Kids
Warm-up 100 m sprint 10 push ups 10 sit ups 10 second planks x 5 Weightlifting Review- Kettle bell swings SDHP Metcon Team work out -teams of 2- 1 partner works other partner rests ROW for distance- 8 min switch every 20 strokes. REST 2 min Waiter Carry dumbbell 100 m 4 rope climbs 18 […]
Thursday 12.18.14 Barbell Club @CFML
@CFML A: Clean and Jerk (1×1) 40-75%: 4×2 (1:00-1:30 rest), then 75%+: 8-11×1 to a peak single (1:30-3:00 rest, 2 misses max) 25-30 min – 12-15 sets total B: Tempo Back Squat (8×3) 2 sec eccentric 50/60/70/75/80/85… Goal: 85%+, be better than last week: 1) Go heavier on the last set, or 2) Get 1-2 more sets at last […]
Wednesday 12.17.14 Barbell Club
@CFR5 A: Hang Clean and Jerk (8×2+1) Hold jerk receiving position for 2 sec. 40-75%: 4-5 doubles (1:00-1:30 rest) 75%+: 5+ singles (1:30-3:00 rest) Drop 15%, 3×2 (small jumps if possible) 30 min: 12-16 sets total B: RDL (Romanian Deadlift) (3×3) 105-115% of today’s best hang clean C: 1 1/4 Front Squat (8×2) start heavier than normal 60%+
wod backup
Dynamic Effort Upper Strength Clean Complex (Work to a heavy complex ) 1 Power Clean + 2 Jerks WOD “The Incredible Hulkstress” 21 Power Cleans (135,95) 21 Pull Ups 3 Rope Climbs 15 Power Cleans 15 Pull Ups 2 Rope Climbs 9 Power Cleans 9 Pull ups 1 Rope Climb Extra Credit 3x1min each side GHD […]
Tuesday 12.16.14 Barbell Club
@CFML A: Hang Clean and Jerk (8×2+1) Hold jerk receiving position for 2 sec. 40-75%: 4-5 doubles (1:00-1:30 rest) 75%+: 5+ singles (1:30-3:00 rest) Drop 15%, 3×2 (small jumps if possible) 30 min: 12-16 sets total B: RDL (Romanian Deadlift) (3×3) 105-115% of today’s best hang clean C: 1 1/4 Front Squat (8×2) start heavier than normal 60%+
