CrossFit WOD 10-30-15
Performance Fitness Front Squat 4 sets of 3 reps building to a heavy Triple Deadlift 5,5,5,5 (30X1) *aim for more than last week 2K Row... Read More
Olympic Weightlifting 11-7-15
Snatch 70%/1, 75%/1, 80%/1, 85%/1×2, 87.5%/1×2, 90%/1×2 C & J 70%/1, 75%/1, 80%/1, 85%/1×2, 87.5%/1×2, 90%/1×2 Back Squat heavy/3×5 go up each to 90% of Monday’s... Read More
Olympic Weightlifting 11-6-15
Power Sn + Overhead Squat 70%/(2+2)x5 Front Foot Jerk Drill Work to Medium 3 as form allows Cl Grip RDL 80-90%/5×3 Front Press 5×3 BOR... Read More
Olympic Weightlifting 11-4-15
Clean & Jerk Work to a Heavy Double then 4 singles at the Double weight Clean Pull 110%/2×4 Front Squat heavy/3×5 GHSU/Strict T2B/Side Plank Dips... Read More
Olympic Weightlifting 11-3-15
Hip Snatch Pwr 60%/2×5 Power Clean Slow First Pull 60-70%/2×5 Split Jerk From Behind work to Heavy 3 as form allows RDL Snatch Grip 80-90%/5×3... Read More
Olympic Weightlifting 11-2-15
Snatch Work to a Heavy Double then 4 singles at the Double weight Sn Pull 110%/2×4 Optional: Work to Double on Overhead Squat (aim for... Read More