With the conclusion of the CrossFit Open, we are bringing back the Saturday 10am Barbell class!
Having trouble with the snatch and/or clean & jerk? We will break down each movement and progress week by week with a goal of lifting correctly before lifting heavier. That being said, this class is for all levels!
Barbell is included in our regular and punch card option memberships!
Monday 3/27
A) Clean & jerk tech work
B) Every 2 minutes x 16 min (8 sets)
– 1 hang squat clean + 1 squat clean + 1 split jerk
*Pause 2 seconds in split jerk receiving position
C) 3 rounds for time:
– 400m run
– 10 shoulder to overhead
– 50 double unders
*Shoulder to overhead weight should be tough for a set of ten but UB on at least the first set.
Tuesday 3/28
A) Every 2.5 minutes x 5 sets – back squat
Set 1: 10 @ 65%
Set 2: 8 @ 70%
Set 3: 6 @ 75%
Set 4: 6 @ 80%
Set 5: 4-6 @ 85+%
*If you completed 6 reps on set 5 last week then add 5-10lbs. If you didn’t complete 6 @ 85% then try for them this week.
B) EMOM x 15-21 min (5-7 sets)
Station 1: 12/9 cal row
Station 2: 8-10 KB front rack reverse lunges (53/35/hand)
Station 3: 5-10 supinated strict pull-ups
Wednesday 3/29
A) E3MOM x 5 sets – bench press @ 20X1
Set 1: 8 @ 65%
Set 2: 6 @ 70%
Set 3: 6 @ 75%
Set 4: 4 @ 80%
Set 5: 3-4 @ 85+%
*If you completed 4 reps on set 5 last week then add 5-10lbs. If you didn’t complete 6 @ 85% then try for them this week.
*After every set perform 8-10 banded rows w/ a pause.
B) Three sets for max reps:
90 seconds of the following…
– 9 burpee box jump-overs + max reps of perfect push-ups
R30S
90 seconds of the following…
– 9 burpee box jump-overs + max reps of alternating DB snatch (50-75/30-45)
R30S
90 seconds of the following…
– 9 burpee box jump-overs + max reps of toes to bar
R30S
Thursday 3/30
A) Every 10 minutes x 4 sets @ 80-90%:
– Row 500m
– 15 deadlifts (225/155)
– 20 weighted sit-ups (35/25lb plate overhead)
– 400m run
B) EMOM x 6-8 min (3-4 sets)
Station 1: 10 neutral grip ring rows @ 2111
Station 2: 45 sec prone position plank
Friday 3/31
A) E3MOM x 15 min (5 sets)
– strict overhead press x 3-5 reps @ 2111
– weighted pronated pull-ups x 3-5 reps @ 2111
B) 3 rounds not for time:
– 1 length hand over hand sled pull (heavy but fast)
– 30 single leg glute bridges (15/side) @ 1011
– 2 laps suitcase carry (1 lap/side)
– 16 TGUP sit-ups (8/side)
– 20 standing pallof presses (10/side) @ 1011
Saturday 4/1
8am Masters CrossFit
9am CrossFit
10am Barbell
11am Intro to CrossFit
Sunday 4/2
8am Endurance