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Wednesday 4/24/2019

Wednesdays 6:30pm crossfit class has been replaced by the O'lift class effective immediately. Our new coach Richard James-Jura is getting great revues! Come give it a try.

We will begin new Thursday, 6:30 pm class beginning next week to replace the Wednesday class.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 one legged dead lifts w/kb.

10 SDHP w/kb

10 goblet squats

150 m row, damper on 10

Workout Warmup: Crossfit Total prep. Coming Monday or Tuesday next week.

Dead lift 5x3 warmup to 75% then work up to a heavy triple for the day, Touch and go.

Workout:

12 min AMRAP

5 Handstand Push-ups, RX+ Strict

10 Power Snatches, 95/65 lbs RX+135/95

15 Bent over rows, 95/65 lbs RX+135/95

Lift:

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps

Build over the course of the 4 sets.

(Use this as a warmup & to practice your pull underneath the bar.)

B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + Jerk

*Set 1 = 2 reps @ 70% of 1-RM Clean & Jerk
*Set 2 = 2 reps @ 75% of 1-RM Clean & Jerk
*Set 3 = 2 reps @ 80% of 1-RM Clean & Jerk
*Set 4 = 1 rep @ 85% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 90% of 1-RM Clean & Jerk

C.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch

*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Snatch

(The linked video shows a full snatch but we want you to do a power snatch. Perform a regular power snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)

D.
Every 2:30, for 10 minutes (4 sets):
Front Squat with a 4 second lowering phase x 3 reps

*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%

E.
Three sets of:
Pullups x 10 reps
Barbell Lunges x 5 reps each leg
Rest 45 seconds

Skill:

Three max sets of T2B, 3 min rest between sets.

Earlier Event: April 23
Tuesday 4/23/2019
Later Event: April 25
Thursday 4/25/2019