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Olympic Lifting Clinic

What: Olympic Lifting Clinic, focusing on the snatch and clean When: Sunday, August 19th from 12:30-4 Cost: $75 (7/31 only), $90 (8/1-8/18), $115 non-members (available spots will be announced on 8/4)

07/31/2012

Strength Press Take 15 minutes to work up to a 3RM. Conditioning Unknowable… … UPDATE: 50 Kettlebell Push-Ups then: 5 Rounds For Time: 15 KB Swings 15 KB High Pulls 15 KB Goblet Squats 20 min Time Cap.

07/30/2012

Strength Low Bar Back Squat 65% x 5 75% x 5 85% x 3 95% x 2 105% x 2 x 3 All percentages are based on last weeks 5RM Conditioning “DR. PRON” AMRAP 12 5 Pull-ups 7 Toes-2-Bar 9 Box Jumps Advanced: try to perform pull-ups and toes-2-bar without dropping from the bar. If ...

07/28/2012

Skill Choose a gymnastics skill you would like to work on. Perform 2-5 reps on the minute x 10 minutes Conditioning 2 Rounds For Time 400m Med Ball Run 50 Wall Ball 24 Pull-Ups Run your 400 with the same med ball you plan to use for wall ball. If you are proficient with pull-ups, ...

07/27/2012

Strength Front Squat 15 minutes to work up to 3 reps, heavier than last time. High Bar Back Squat 1×20 Conditioning AMRAP 10 10 Shoulder-to-Overhead, 90% 5RM Press 10 Box Jumps or bench jump overs (advanced) 10 KB Swings

07/25/2012

Strength Deadlift Take 15 minutes to work up to a set of 3, heavier than last time. If you’ve been struggling for the past week or so, work up to the heaviest set of 5 you can do instead. Conditioning 4 Rounds for Total Reps 1 min Plate Burpees 1 min Toes-2-Bar 1 min Double ...

07/24/2012

Strength Press 15 minutes to warm-up and complete 4 sets of 5 reps at the same weight, heavier than last time Review Thrusters, pull-ups Conditioning “Fran” 21-15-9 Thrusters, 95/65 Pull-Ups Time Cap: 10 minutes This is a CrossFit Benchmark WOD. Scale appropriately so that you finish under the time cap. If time permits, accessory work

07/23/2012

Strength Low Bar Back Squat Take 15 minutes to work up to a set of 5 reps, heavier than last time Partner Glute Ham Raise 3×8 Conditioning AMRAP 8 Power Clean, 80% 10 V-Ups Power Cleans start at 1 rep and increase 1 rep each round. The first time through will be 1 rep, second ...

07/21/2012

Movement Review Cleans, Ring Dips, Snatch Conditioning For Time “Elizabeth” 21-15-9 Clean, 135/95 Ring Dip 12 min time cap Rest 5 minutes “Isabel” 30 Snatches, 135/95 7 min time cap These are both CrossFit Benchmark WODs. For Elizabeth, we will be using FULL cleans. Scale weight to appropriate levels (40-50% of 1RM). Isabel can be ...

07/20/2012

Strength Front Squat Take 15 minutes to work up to a set of 3, heavier than last time. High Bar Back Squat 1×20, heavier than last time Conditioning For Time: 15 Dumbbell Hang Clean&Jerks 50 Double Unders 50 Sit-Ups 15 Dumbbell Hang C&J 30 Double Unders 30 Sit-Ups 15 Dumbbell Hang C&J 10 Double Unders ...