ARTICLES
+ 5 Tips For Receiving Position in Snatch – Torokhtiy
CrossFit WOD for Monday 4/17
work up to a heavy load in 10 minutes: 3 power clean + 2 front squats
42-30-18 for time:
wall ball, 20/14#
pullups
100 double unders after each set. 15:00 time cap.
Post loading and time to whiteboard!
Olympic Weightlifting WOD – Week 7/7, Day 1/3
snatch + drop snatch
clean + hip clean
rack jerk
Powerlifting WOD – Week 7/7, Day 1/3
back squat max
press max
Adrian hit a 130kg clean & jerk PR at his meet yesterday!
ARTICLES
+ Trust But Verify: Open Plea to CrossFit HQ for 2018 – HBombMac
CrossFit WOD for Sunday 4/16
AMRAP 14
20 kettlebell swing, 24/16kg
80 wall ball, 20/14#
160 double unders
Post score to whiteboard!
HellaFit WOD
Adrian T
This Saturday Adrian will be competing in a weightlifting meet himself!
ARTICLES
+ Bachmeyer’s Inspiration For Looped Open Video From Keanu Reeves Film Speed – The Overheard Press
CrossFit WOD for Friday 4/14
“BADGER”
3 rounds for time:
30 squat cleans, 43/29kg
30 pullups
800m run
Compare to 13MAY2016. Post time to whiteboard.
Olympic Weightlifting WOD – Week 3, Day 3
no feet snatch + snatch + snatch balance, no feet clean + clean + jerk, overhead squat OR strict press + push press + jerk
Chinese plank, db tricep kickback/side, hanging leg raise, broad jump
Washingtonian Harrison Maurus representing the USA at the IWF Youth World Weightlifting Championships in Bangkok, Thailand. He set a 192kg clean & jerk record (that’s 422 lbs!) and won the 77kg Men’s category.
ARTICLES
+ 5 Things You Learn After Your First CrossFit Open – Pure Pharma
Patrick has a nice debrief on our Foundation Climbers team coming Tuesday!
CrossFit WOD for Monday 4/10
bench press 3x3x90%, then
“NANCY”
5 rounds for time:
400m run
15 overhead squats
Rx = 43/29kg, Fitness = 25/20kg front squats, Performance = 52/38kg
Post rounds and reps to whiteboard!
Olympic Weightlifting WOD – Week 3, Day 1
no feet snatch + snatch + snatch balance, back squat, strict press + snatch balance
1/2 v-up + v-up, db bent over row, front raise, weighted plank
Kettlebell WOD
Primal movement (with crawling) warmup (GFE if you have been coming to class)
Short Turkish Get Up skill refresher (or intro if new to movement)
Focused clean work. Making sure our rack position is solid. And working on efficiently moving from rack to overhead.
Squat or swing finisher (class choice).
