Wednesday 2.18.15 Barbell Club
@CFR5 A: Snatch Pull + Snatch (10×1) 10 sets 25 min cap B: Front Squat (5x3x82-85) 3-5 warmup sets, then 5x3x82-85 25 min C: Clean Complex (4 sets) Announcements: Free Clinics Saturday 2.21.15 – Rowing & DUBs Clinic @ R5 Sunday 2.22.15 – High Repetition Olympic Lifting Clinic @ ML
2.17.15 Box Brief
Winter Storm Octavia Normal Schedule CrossFit Open starts next week Have you signed up? Games.CrossFit.com Open apparel arrives in a couple of weeks. Email Jenn@CrossFitMainLine.com to reserve yours. Only 25 men and 25 womens available.
Tuesday 2.17.15 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) Announcements: Free Clinics Saturday 2.21.15 – Rowing & DUBs Clinic Sunday 2.22.15 – High Repetition Olympic Lifting Clinic
Tuesday 2.17.15 Competitor WOD
Max Effort Lower Strength Clean Deadlift (3RM – use clean grip) WOD “Stay Puff” –In 6min complete– 18-15-12 Deadlifts (155,105) Burpees –In 5min complete– 12-9-6 Back Squats (155,105) Burpees –In 4min complete– 9-6-3 Cleans (155,105) Burpees **Score the time of each workout Special Strength 10RM Front Racked Barbell Step Up (20,16) Special Strength 4×10 Barbell Hack […]
Tuesday 2.17.15 Barbell Club
@CFML A: Snatch Pull + Snatch (10×1) 10 sets 25 min cap B: Front Squat (5x3x82-85) 3-5 warmup sets, then 5x3x82-85 25 min C: Clean Complex (4 sets) Announcements: Free Clinics Saturday 2.21.15 – Rowing & DUBs Clinic @ R5 Sunday 2.22.15 – High Repetition Olympic Lifting Clinic @ ML
Tuesday 2.17.15 Crossfit Kids
Warm-up Dynamic Warm up Bear crawl/crabwalk med ball clean up Gymnastics 10 Cossack squats 5pylo push ups for 3 rounds Weightlifting Push press review- 5×5 introduce kettlebells Metcon “Angry Helen’ 21-15-9 kettlebell swings Jumping pull ups box jumps Cool Down leg stretch
2.16.15 Box Brief
Spinal Health/Stability for Athletes with Lumbar Issues Part 1 By: CrossFit Main Line & R5 Coach Ari Sherwood
Monday 2.16.15 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) Announcements: Free Clinics Saturday 2.21.15 – Rowing & DUBs Clinic Sunday 2.22.15 – High Repetition Olympic Lifting Clinic
Monday 2.16.15 Competitor WOD
Dynamic Effort Upper Strength Hang Snatch (3×3 @ 75% from blocks, above knee) Strength Hang Clean (3×3 @ 75% from blocks, bar above knee) WOD “Blue Monday” Infinite EMOM 1 Power Snatch (75,55) 5 Box Jumps (24,20) **Add one additional snatch EMOM **Once you fails, restart on round 1 for 20min **Score highest rounds + reps Special […]
Monday 2.16.15 Barbell Club
@CFR5 A: Clean Pull + Hang Clean + Jerk (10×1) 10 sets 25 min cap B: Snatch Pull (5x3x90-110) 5 sec negative on last rep 20 min C1: Plank (3×20) C2: Glute Bridge (3×10) C3: Banded Walk (3×10/side) Announcements: Free Clinics Saturday 2.21.15 – Rowing & DUBs Clinic Sunday 2.22.15 – High Repetition Olympic Lifting Clinic
