Thursday 8.6.15 Barbell Club
@CFML A: Power Clean + Clean (6×1+1×75) B: Shoulder Press (5x5x73) C: Front Squat (5x5x73) D: RDL (Romanian Deadlift) (3x5x87)
Protected: 8.6.15 WOD NOTES
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8.5.15 Box Brief
August 2015 Newsletter View this email in your browser The summer is off to a exciting start. The CrossFit Games came to a close and two new individuals, Ben Smith and Katrin Tanja Davidsdottir, were crowned Fittest on Earth. And of course it wouldn’t be the CrossFit Games without the name Rich Froning Jr,. and his team, […]
Wednesday 8.5.15 On-Ramp
@CFML On-Ramp Class #4 Skill Review: Air Squat New Skill: Snatch Overhead Squat KB Swings Nutrition & Paleo W.O.D.: “Weekend at Bernie’s” 15min AMRAP 5 Power Snatches 10 Overhead Squats 15 Box Jumps
Wednesday 8.5.15 Competitor WOD
Explosive Strength Strength 3 Position Snatch (EMOM for 10min @ 60%1RM Snatch) **60%1RM ‘snatch’ not ‘3 position snatch’ Special Strength 6×3 OHS @ 50% 1RM + micro band WOD “Lady And The Tramp” 20min EMOM Evens: 5 Power Snatches (95,65) + 5 HSPU Odds: Cal Row (10,8)/Cal Bike (8,6) **Rotate odd with row and bike **Score […]
Wednesday 8.5.15 Barbell Club
@CFR5 A: Clean + Front Squat + Jerk (5×1+1+1×75) Every 2:30 Last set can be taken heavier if feeling good. D – Can modify with Pull + Clean + Jerk B: Power Snatch + Snatch (5×1+1×75) Every 2:00 Last sets can be taken heavier if feeling good. C: Halting Snatch Deadlift (4x6x80) D: Push Press (5×5) 70% of max push press or 60% […]
8.5.15 WOD NOTES
Announcement: August newsletter will post tonight. Please review for up and coming events and announcements. Explosive Strength Mobility: 5min 3min Keg Stretch over foam roller with hand on KB overhead. 2min Hanging from the rig, 2 handed or single handed. Dynamic Warm Up: 5min + Snatch Warm Up Strength: 10min. 3 Position Snatch (EMOM for 10min […]
Tuesday 8.4.15 On-Ramp
@CFR5 On-Ramp Class #3 Skill Review: Air Squat New Skill: Shoulder (strict) Press Push Press Push & Split Jerk Thruster & Wall Ball W.O.D.: “Flashdance” 21-15-9-6-3 Wall Balls Pull Ups Row for Calories
Tuesday 8.4.15 Competitor WOD
Dynamic Effort Lower Strength Front Squat (8×2 @ 80% 1RM with 3sec. pause in bottom) WOD “Fight or Flight….” 21 Squat Cleans (95,65) 400m Run 21Pull Ups 21 OHS (95,65) 21Pull Ups 400m Run 21 Squat Cleans **20min time cap Special Strength 3x Max Reps Sumo Semi-Stiff Legged 2″ Deficit Deadlifts @50% (DL 1RM) Special Strength […]
Tuesday 8.4.15 Barbell Club
@CFML A: Clean + Front Squat + Jerk (5×1+1+1×75) Every 2:30 Last set can be taken heavier if feeling good. D – Can modify with Pull + Clean + Jerk B: Power Snatch + Snatch (5×1+1×75) Every 2:00 Last sets can be taken heavier if feeling good. C: Halting Snatch Deadlift (4x6x80) D: Push Press (5×5) 70% of max push press or 60% […]
