Posts from the ‘Olympic lifting’ Category
Jan 17
800m Run
Jan 9
1/10 THURS
1/10 THURS WOD - ’Goodyears Dirty 5′ 5 RFT. Each round add 100m to the run. Last run is 500m.
2 – Seated HOH tire pulls
8 PC @75% of 1 RM
10 Jump in/out of tires
10 BS 15/25#
Run 100m
Jan 7
1/8 TUES
1/8 TUES As a group: Burgener WU and review mechanics of muscle snatch - Paridiso CrossFit breaks it down for you here.
WOD -
2min AOE row for calories
2min Rest
-then-
10min AMRAP
10 KTE
20 Muscle snatch 75/45lbs
2min Rest -then-
2min AOE row for calories
Jan 3
1/4 FRI
1/4 FRI – How to: Push Press
400m Run FT
2:00 min Rest
- then -
6 Push Press @ 55% of 1 RM
AMRAP of DU’s
* EMOM for 10 min
2:00 min Rest
- then -
400 m Run FT
* record your fastest run time in your WOD app. You will need this info later.
* your score for WOD is # of DU’s (attempts do not count for this one)
* you may choose to complete one or more of your performance test needed for the Clean Eating Challenge
Jan 2
1/3 THURS
1/3 THURS Strength: For 10 mn – EMOM 2 heavy Clean and Jerks. Work at 85% of 1 RM Clean. Compare to 10/10/12
WOD – 4 RFT
3 Clean and Jerk @ 65% of 1 RM
6 Burpees
9 Sit Ups
- then – Mobility: Practice Skin the cat
* If you have not completed your performance test for the Clean Eating Challenge, you may do so at any time this week instead of the regular WOD.
Dec 27
‘Carl Get’s Cleaned’
12/28 FRI – Skill: Focus on technique. Work submax.
Snatch balance
3-3-3-3-3
WOD – ‘Carl Get’s Cleaned’
Power Clean @ 65% of 1 RM
Warrior burpees
Ring rows
Power Clean
Ring rows
Warrior burpees
Power clean
* Run 100m every 2:30
* All exercises are 20 reps
Dec 25
12/26 Wed
12/26 WED WOD – ‘Bears Gone Wild’ FT
How to do the: ‘The Bear Complex“
7 Bear Complex @85% of your max weight from 12/12
50 DU’s
5 Bear Complex
50 DU’s
3 Bear Complex
50 DU’s
Dec 20
12/21 FRI
12/21 FRI ‘The Chief” Max rounds in 3 min of:
3 Power Cleans 95/135#
6 Push ups
9 Squats
* rest 1 min between rounds
* 5 cycles
* scale power cleans 65% of 1 RM
Dec 19
