CrossFit – Thu, Apr 10
400m Run
10 BB Good Mornings
10 Elbow Punches
10 Strict Presses
6 Clean Deadlift
6 Upright Row
Into…
200m Run
6 BB Kang Squats
10 Elbow Punches
6 Push Press
6 Push Jerk
6 Hang Muscle Clean
6 Front Squat
3×2 @RPE 7
2×1 @RPE 8)
(Score is Weight)
Week 2 of 7
Olympic Lifting Cycle
2 Power Cleans
+
2 Front Squats
+
2 Shoulder to Overhead
*Weight Options…
(155/105)
(185/135)
(205/145)
(Score is Weight)
KG BB1: (70/47.5)
KG BB2: (85/60)
KG BB3: (93/65)
2 Power Cleans
+
2 Front Squats
+
2 Shoulder to Overhead
*Weight Options…
(115/75)
(135/95)
(155/105)
(Score is Weight)
KG BB1: (52.5/35)
KG BB2: (60/42.5)
KG BB3: (70/47.5)
5 As + Ts + Ys* w/LIGHT Weight
10/10 Single Leg Glute Bridge-Ups
1:00 Rebound Pose
*1 Rep = A + T + Y
-Rest as Needed b/t Sets-
(No Measure)
NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills + Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
3×3 (95%)
)
*Based off 1RM Clean & Jerk.
(Score is Weight)
2-3 SETS
12-15 SLOW Supinated Band Pull-Aparts
12-15 Straight Arm Banded Lat Push-Downs
:45/:45 PVC Flagpole Stretch*
1:30/1:30 Foam Roll Lats
*Flagpole PVC in front of you and walk back until arms are straight. Gently sit head through arms and reach chin towards the ground. This should be felt through the lats.
-Rest As Needed b/t Sets-
(No Measure)
