3 rounds adding a little weight each round
Starting to break down the lifts. This helps EVERYONE! Beginners and advanced athletes.
Minute 1- 10 Power position high pulls
Minute 2- 5 power position power cleans plus 2 front squats
Minute 3- 2 Hang from the knee power cleans plus 2 hang squat clean

14 minutes strength emom, every other minute on the minute perfrom this complex. this is not finding a max. this is working with moderate weight fixing technique
1 Power Position power clean
1 power position squat clean
1 Hang from the knee power clean
1 hang from the knee squat clean

Wod-
21-15-9
Hang Power clean 135/95
Deadlifts 135/95
Wall balls 30/20

*Perform 50 double unders at the end of your round of 21-15 and 9.. so 3 sets of 50 doubles total for the workout
Example
21 Hang power cleans
21 Deadlifts
21 wall balls
50 doubles
15 Hang power cleans
15……. Get it?

Weight Vest Wednesday

Strength first though

Strength (for quality not a 7 rep max)
5X7 Strict press. no bounce whatsoever. hold at the top for 2 seconds. Bar directly above you ears, head through. This is going to be on lighter side.. make it burn.

Wod 20 Minute Amrap. (wear a vest or not)
6 Pull ups
12 Burpees
24 Squats
Run 400m

Deadlift City

Warm up
3 Rounds
10 good mornings with an empty bar
10 Rdls
10 Regular deadlifts.

After a few weeks of heavy weight and low reps we are going to get into a few weeks of higher reps, lower weight. GOOD TECHNIQUE
4 sets of 7 Deadlifts at around 50 percent BUT we want you to pause for 2 seconds when the bar is 3 or 4 inches of the ground. We are going to drill that positional work. This shouldnt be heavy, but it’s going to suck. Don’t drop the bar between reps, lower back down. you can reset if you want at the bottom, but don’t take more than a few seconds between reps

Wod-
5 Rounds for time *take your bike and rower outside if you want
10 Cals on bike or rower
10 DB push press 70/50 (double)
10 Cals on bike or rower
10 DB deadlifts

*this is supposed to be 2 dumbbells, pick your weight wisely. try to pick something you can can do 10 unbroken on. there’s nothing wrong with scaling. goal is intensity.

Reminder- STAY APART from each other please. The spots listed on the reservations page are below what we could be operating at, but we don’t want to add a bunch of spots in “just because.” There’s a lot of moving around in Crossfit workouts so we want to keep a safe number of people in the room.

Warm up-3 Rounds
10 Empty Bar Front squats
10 Push ups
5 pull ups

Strength- after a few weeks of lower reps, higher weights and some max outs it’s time for lower weights and higher reps. time to work on all parts of your lift to retest in a few weeks. concentrate on positions. on these holds, hold it at the bottom and shoot back up with no bounce

Tempo front squats, 5 sets of 5. 3 seconds down, 1 second hold, shoot back up

Wod-
5 Rounds for time
12 Pistols, 6 each leg (everyone do some form of a legged squat unless injured. one leg to a bench or another option a coach will show you
10 hand release push ups
12 Alternating DB snatches 70/50 (fairly low rep number, maybe time to try a heavier weight than normal if you have been wanting to)
10 hand release push ups

*yes 2 sets of hand release push ups per round

35 minute cap on this
if inside class is full, this can easily be done outside. Well… maybe not easily.

Buy in 800m run

1/2 Karen
Full Helen
1/2 Karen

Cash out 800m run

____________________________________________________________________________________________________________________________________________________________

That looks like this

Run 800m

75 Wall balls

Then complete Karen which is
3 Rounds
400M Run
21 Kb Swings
12 Pull ups


75 wall balls

Run 800m