Tuesday 2015.12.01
Lauren completing a push jerk
Strength
Build to a heavy split jerk
Conditioning
10 minutes, as many rounds as possible:
- 4 Power Snatch (135/95)
- 6 Clean and Jerk (135/95)
- 24 Double Unders
Monday 2015.11.30
Strength
Fitness: 4 x 3-5 Back Squat @ 30X1
Performance: 4 x 4-5 Back Squat @ 65-70%
Rest 2-3 minutes between sets
Conditioning
With a continuously running clock:
0:00 – 10:00:
Complete “Fran”; 21-15-9 of:
- Thrusters (95/65)
- Pull Ups
10:00 – 25:00
Run 1 Mile
In time remaining: find 1RM Power Clean
Note time/weight for each component.
Saturday 2015.11.28
Holiday schedule: 10:00 class only on Saturday (no weightlifting). Regular schedule resumes Sunday.
1000 CrossFit
Teams of 2, one person working at a time:
With a continuously running clock, complete as many reps as possible of:
0:00 – 4:00 Rope Climbs
4:00 – 8:00 Thrusters (95/65)
8:00 – 12:00 50m Relays
12:00 – 16:00 Power Clean & Jerk (95/65)
Friday 2015.11.27
Holiday Schedule Reminder:
- We will have one class at 11:30 on Friday (11/27)
- One class at 10:00 on Saturday (11/28, no weightlifting class).
- Regular schedule resumes on Sunday, November 29th.
Strength
4 sets (not for time) of:
- 50m Sled Drag (heavy)
- 2 Legless Rope Climbs*
Rest 2-4 min *Subs – 2 Standard RC, 6 Rope Lowers
Conditioning
3 sets (not for time) of:
- 12-15 Bent Over Barbell Row
- 20 Alternating Dumbbell Curls
- 12-15 Skull Crushers
Thursday 2015.11.26
Enjoy the holiday! It’s time to rest and refuel after the last heavy squat day of this year’s squat cycle!
Schedule Reminder:
- We are closed on Thursday (11/26) for Thanksgiving.
- We will have one class at 11:30 on Friday (11/27)
- One class at 10:00 on Saturday (11/28, no weightlifting class).
- Regular schedule resumes on Sunday, November 29th.