150129

The skill stuff programmed for today is meant to teach us all the proper way to begin the snatch off the floor and how to pull ourselves under the bar.  I've noticed that many of us start the snatch and the clean the same way we approach a 1RM deadlift.  This approach will almost immediately create problems for the lifter.  It comes down to the path of the bar.  If we can put the bar in the right path it will end in the spot we want it to.  In a traditional powering lifting style deadlift, we move the bar straight off the ground to a standing position.  In an olympic style deadlift, the bar will sweep toward our bodies and our hips will come to bar.  You will see what I mean in class today.  Don't miss it.


WOD 150129

Skill
Complete 4 sets:
(rest as needed between movements)
Snatch Deadlift x 5 (3s count to knee, 3s count to power pos)
Snatch on Toes x 5 (light weight)
Strict Pull-ups x 8-12 (stronger athletes should do 12)

Conditioning 
A.  5:00 AMRAP of:
Snatches (135/95)
EMOM perform 15 Double-Unders before starting Clean & Jerks.

B.  5:00 AMRAP of:
Clean & Jerks (155/105)
EMOM perform 15 Double-Unders before starting Clean & Jerks.

150128

WOD 150128

Strength
Back Squat ( 1×5@70%, 1×5@75%, 1×5@80%, 1×3@85%, 1×5@80%

Conditioning 
CrossFit Games Open 12.1
7-Minute AMRAP of:  Burpees to a 6" target

150127

WOD 150127

Weightlifting

Power Snatch ( EMOM for 7:00-  5 Power Snatches*)

Conditioning

For time:

Row 30 Calories

50 Thrusters 65/45#

40 C2B Pull-ups

150126

WOD 150126

Weightlifting

a. Snatch Balance + 2 OHS (4x3)

b.  Toes-To-Bar (4 x Max Effort Toes to bar)

Conditioning

15 Minute AMRAP:
30 Burpee Step-ups 20″ (alternate legs)
40 OHS 45/35#
50 Double-Unders

FRIDAY NIGHT LIGHTS 1/23" Schedule

"FRIDAY NIGHT LIGHTS 1/23" Schedule

Come for the workout, stay for the company. Couple of different workouts going down tomorrow evening. Some libations will be provided, feel free to bring anything you like.
5pm - 6pm 
Weightlifting Session with Juvie and Brian, well be doing some technique and testing 1RM's.
6pm - 
Heats for the METCON will begin after 6. There will be a sign up sheet at the gym, sign up to compete against friend or I can blindly assign you heat. Bring a friend...get some!
730pm -
Fun and Games, Drinks and Festivities....

10min AMRAP
50 Wall Balls
40 KBS (red/green)
30 Box Jumpes (24/20)
20 Cal Row

WOD 150123

Weightlifting
Snatch (Every 1:30 for 6:00 - 3 FULL Snatches)

Metcon
20MIN AMRAP of:
5 Power Snatches (115/75)
10 Toes to bar
15 Wall balls (20/14)

150122

Maintenance is just as important as all the lifting that is done every day.  Mobilizing and stretching help us move better and get our muscles firing the way they are supposed to.  Just because mobility isn't programmed every single day, doesn't each of you can't do it on your own.   Addressing those little tight areas early will usually prevent bigger and more nagging injuries later.  

(working that ankle mobility...)

WOD 150122

Mobility
Leg smashing and shoulder stuff

Skill
Kipping and the Bar Muscle-up

Conditioning 

6:00 AMRAP of:

3 Bar Muscle-Ups
12 Shoulder to Overhead 95/65#
20 Lateral Hops Over the Bar

Rest 1 min

3:00 AMRAP of:
5 Bar Muscle-Ups
15 Shoulder to Overhead 95/65#
30 Lateral Hops

150121

WOD 150121

Weightlifting
Squat Clean and Jerk (EMOM 2:00 for 8:00 - 3 Clean & Jerks)

Conditioning
10:00 AMRAP of:
50 Double-Unders
40 TTB
30 Bar-Facing Burpees
20 Clean (full) & Jerks (185/125)