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Friday 4/26/2019

Wednesdays 6:30pm crossfit class has been replaced by the O'lift class effective immediately.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 a 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:

With a heavy KB

2 rounds

10 RKBS

10 SDHP

10 push ups one hand on KB

5 knee raises on rig

Workout Warmup: Strength

Shoulder Press, 5@70%, 4@75%, 2@80%, 1@90%, 1@100%

Skill/strength Option:

3 rounds of:

5 strict Pullups, scale to 10 ring rows if you cant do strict. 10 HSPU, strict if you can(risers OK), 15 GHD situps,

Workout:

1000/850 m row buy in

Then three rounds of:

12 SDHP 95/68, RX+115/75

10 T2B

400 m run

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch with no contact x 2 reps

Build in weight as you go. Use this as a warmup exercise & stay under 60% of your snatch max. This is an exercise to help you feel when to stop extending & when to pull under the bar (Helps with timing).

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 2 reps

*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%

C.
Every 2:30, for 12:30 (5 sets):
Clean + Front Squat + Jerk

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

D.
Every minute, on the minute, for 8 minutes (8 sets):
Back Squat x 2 reps

*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80%
*Sets 7-8 = @ 85%

(The focus here is on moving as sharp and as explosively as possible)

E.
One set of:
Bar Hang x Max Time

*Hang from a pull-up bar for as long as possible.

Skill:

Max set of Ring MU’s in 5 min

Rest 5 min

Max set of bar MU’s in 5 min

Earlier Event: April 25
Thursday 4/25/2019
Later Event: April 27
Saturday 4/27/2019