Monthly Archives: June 2015

Wednesday 7-1-15

**remember: no oly class on Saturday. Instead it’s leggings day! 9am wod with the regular crossfit class. Wear some leggings and come get your sweat on, patriotically.** A.  Hang clean to parallel x 2 – we’re going to work on … Continue reading

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Monday 6-29-15

A1. 5×5 jerk dip squats – start at 80% of your max jerk and work to 100+% of your max A2. 5×5 drop to split (or power position if you power jerk) A3. 5×5 jump to split (or power position … Continue reading

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Wednesday 6-24-15

A.  20-30min Burgener warm-up for the snatch B.  (Snatch + OHS) x 2 – work up to the heaviest set of this complex, make sure it’s a snatch (not power snatch)! C1. 3×5 back extension 5-sec hold (hold arms out … Continue reading

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Monday 6-22-15

REMEMBER: Max out day is this Saturday 6/27. Carl will be coaching class that day as I’ll be out of town! But that shouldn’t make you go any less HAM! **If you are unable to make it to class on … Continue reading

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Saturday 6-20-15

A. Snatch + 2 OHS – warm up to a heavy but manageable set of the complex. We will do 1 set every 2:00 x 8 rounds. Increase as needed, but only if you can continue to hit the full … Continue reading

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Wednesday 6-17-15

A.  Clean – 3×1@70%, 3×1@75%, 3×1@80%. Treat these as singles! Rest as needed.  B.  Back squat – 5 rounds, 4 reps each round. Perform rep 1 at :00, rep 2 @ :20, rep 3 @ :40, rep 4 @ 1:00 … Continue reading

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Monday 6-15-15

Warm-up: partner elbow drill, clean skill work on keeping bar close (3×5 with obstacle ~6in away from you) A. 1 hang power clean + 1 jerk – 3×1@60% of max clean, 3×1@65%, 2×1@70%, 1×1@80%. Rest as needed but no more … Continue reading

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