CrossFit WOD 11-6-15
Fitness Performance Front Press 5,5,5,5,5 (30X1) Front Squat 5 sets of 3 reps building to a 3RM Walking Lunge 10,10,10,10,10 4 Rounds Against a 2... Read More
Olympic Weightlifting 11-14-15
Snatch 70%/1, 75%/1, 80%/1, 85%/1, 87.5%/1, 90%/1, 92.5/1, 95%/1×2 C&J 70%/1, 75%/1, 80%/1, 85%/1, 87.5%/1, 90%/1, 92.5/1, 95%/1×2 Back Squat 5,3,2,2,2 working to 5% less... Read More
Olympic Weightlifting 11-13-15
Power Sn + Overhead Squat 75%/(1+1)x3 Front Foot Jerk Drill Work to Heavy 3 as form allows Cl Grip RDL 90%%/5×4 Dips 5×3 BOR 5×5... Read More
Olympic Weightlifting 11-11-15
C & J 70%/1, 75%/1, 80%/1, 85%/1×2, 87.5%/1×2, 90%/1 Clean Pull 110%/2×5 Front Squat 3,3,2,2,2 working to 3-5% heavier than last week GHSU/Strict T2B/Side Plank... Read More
Olympic Weightlifting 11-10-15
Hip Power Sn 65-75%%/1×3 Power Clean blocks knee 75%/2×3 RDL Snatch Grip 85%/5×4 Push Press 5×4 , Pull Up 5×4 weighted Windmills/situps
Olympic Weightlifting 11-9-15
Snatch 70%/1, 75%/1, 80%/1, 85%/1×2, 87.5%/1×2, 90%/1 Snatch Pull 110%/2×5 Optional: Work to single on Overhead Squat (aim for 2-3kg increase from Double and go... Read More