Clean EMOM

IMG_8492

Monday, January 29, 2018
 
Skill
3 ROUNDS FOR QUALITY
10 alternating Turkish Get-ups
10 Wall Walks
 
EMOM
EMOM – 10 MINUTES – 3 CLEANS
3 Cleans (squat or power)
Good footwork and no jumping out wide with your feet

Pick the weight and adjust as desired

 
wod
ROW/OH SQUAT/LUNGES
3 Rounds for Time
50 calorie Row
50 Overhead Squats 105/75
50 Step Front Rack Lunges 105/75
 
Madmobi
Hamstring Stretch
IT Band
Shoulder Bully
Corner Stretch
Lat Stretch with Band

 

Register for the CrossFit Open

CROSSFIT OPEN 2018!!!

The CrossFit Open is

Feb 22 – Mar 26

All FRIDAY workouts will be the Open Wod.

FRIDAY NIGHT LIGHTS!

Each Friday at 6:30pm we will be running the Open Workouts!

We would love for you to come workout, judge and cheer!

If you plan to participate in the Open for scoring, please register

If you plan to help judge – please take the judges course. We will post the link as soon as it is released.

 

 

 

Thursday Workout

Back Squats

Back Squat – 20 Reps
Weight should be 95lbs LESS than 5 rep MAX backsquat
OR
add 5lbs from last week’s 20 rep
 

Wod

3 RFT (Db Snatch/Box Jump Over)
14 Alternating DB Snatch 50/35
14 Burpee Box Jump Overs 24/20
 

REST

Tabata Pullups
8 rounds 20 sec work/10 sec rest

C2B or Pull ups

 

Madmobi

Hamstring Stretch
Lat Stretch
Calf Stretch
Press ups

Wednesday EMOM

Wednesday Workout

Tempo

Tempo Overhead To Shoulder
3 sets of 5 Reps at Tempo 40×0 (Up anyway) 
Adjust weight as needed.
 

EMOM

14 Minute EMOM
Odd Minute: 3 clean and jerk
Even Minute: 12-15 toe 2 bar
 

MAD MOBI

Pigeon
Knee on the wall
press ups
hamstring up and over

Snow Day??? Uh Okay

 

 

Okay, thank goodness the weather isn’t as bad as we thought it would be…..

Classes will resume at 4:30pm, 5:30pm and 6:30pm tonight

Tuesday – Ice Day

Warm Up

Banded Shoulder Warm ups

Core Strength

50 Heavy Russian Swings
 
 

EMOM

EMOM – 10 Min Snatch
Snatch Lift off – 3 seconds Floor to knee – pause at the contact point above the knee
Snatch High Pull
Snatch

technique is more important than weight – score the weight to know what you worked with

 

Wod

21-15-12-9
Row for calories
Overhead squat 75/55
 

Madmobi

Shoulder Bully
Pigeon Stretch
Hamstring up and over
Knee on the wall
Press ups

 

Barbell Cycling

Thursday Workout

Skill

Muscle Up Drills Bar/Ring
5 Rounds

5 Hip to bar/ring swing
5 Jumping turnover drills
5 hollow rocks

 

Strength

Barbell Cycling
Unbroken Sets – work on touch and go technique – POWER SNATCH
12-9-6
Score weight for each set

Power Snatch

Score weight on each set

 

Wod.

21-15-9 Burpees/DL/HSPU
21-15-9
Barbell Facing Burpees
Deadlift 225/155
Handstand push ups
 

Madmobi

Keg Stretch
Shoulder Bully
Lat Stretch
Press ups