Guys, Barbell club STARTS at 6:30. If you show up at 6:30 and start warming up then you are late and should not expect the people who showed up on time to wait for you. We will have until 7:00 to find maxes on our lifts this week and then we are moving on. Come on time and be ready to work hard.
Monday:
- Snatch: singles to max ( 30 minute time cap)
2. Block power snatch x 3 x 6 (every 3 minutes)
3. Back squat: 3 x 1 @ 95% or more ( every 3 minutes)
4. Single leg butt plank x 2 minutes each side
Wednesday:
- Clean and jerk: singles to max ( 30 minute time cap)
2. Hang power clean x 3 x 6 ( every 3 minutes)
3. Strict press x 3 + Push press x 3 + jerk x 3 x 3 sets (every 4 minutes)
4. Cable crunches x 3 x 15
Friday:
Every 2 minutes for 32 Minutes
First 16 minutes: Power snatch + Hang snatch + over head squat x 3
Second 16 minutes: Power clean + Front squat x 3 + Jerk x 3
*Don’t be a baby
CrossFit Havoc 