10:00 to find max weight for:
1 Power Snatch + 1 Hang Snatch + 2 OHS
(Hang Snatch can be Power or Squat)
Double Unders (4:1)
Goblet Squats (53/35)
Atomic sit ups
Russian KBS (53/35)
Strength & Conditioning
This is a transition week before we start the next cycle. We will be doing a preview of Week 1 to give you a sense of the new program.
Three-day per week Powerlifting and Olympic Weightlifting 12 week program: (For those who wish to focus on CrossFit and want to make this a two-day per week program, simply add the Clean & Jerks from Day 2 to the Day 3 work and omit the rest of Day 2.)
Snatch 3RM, then -10% for 2 x 3
Back Squat 5RM, then -15% for 5+ DAY 1
Clean and Jerk 3RM, then -10% for 2 x 3
Bench Press 5RM, then -15% for 5+
Front Squat 3RM, then -10% for 2 x 3
Standing Strict Press 3RM, then -10% for 2 x 3
Deadlift 5RM, then -10% for 2 x 5
Assistance exercises will be posted in the gym. See your Coach for details.
Coach Becky’s 9:30 Smackdown
Week #2, Class #5
Join Yogi Larry for some much needed recovery and mobility work.