Monday: Power Snatch + Snatch: up to max for the day – Then 85% of complex x 3 back off efforts 2. Drop snatch + Heaving snatch balance x 5 @ 65% of complex max for the day 3. Pause overhead squat x 5 x 3 @ 75% 4. Leg raises x 4 x 10Continue reading “Weightlifting November 7th, 9th, 11th”
Tag Archives: Back squat
WOD Monday November 7th
This Saturday @ 7:45 a.m. Roll With Jenna. The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up : 2 rounds – 10 KB swings, 10 GHSU, 10 GHR Monday: Back squat: 3 x 8 @ 70% 2. 3 Rounds forContinue reading “WOD Monday November 7th”
Weightlifting October 31st, November 2nd, and November 4th
Monday: Snatch: 5 x 1 Work from 88 to 95% Clean and jerk: 5 x 1 Work from 85 to 95% Back squat: 3 x 1 @ 92% Wednesday: Snatch: 3 x 1 @ 90% , 1 @ 95, 1 @ 95+ , 3 x 1 @ 80% Clean and Jerk: 3 x 1 @ 90%Continue reading “Weightlifting October 31st, November 2nd, and November 4th”
WOD Monday October 31st
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Click Poster to register! Warm up: 500 meter row / 10 Glute ham raise / 10 Glute ham sit ups / 5 Glute ham raise / 5 Glute ham sit ups ” The CrossFit Total” 3Continue reading “WOD Monday October 31st”
Weightlifting October 24th, 26th, 28th
Monday Power snatch + Snatch x 6 (start sets @ 80% of power snatch) 2. Power clean + Front squat + Jerk + Jerk x 6 (start sets @ 80% of power clean) 3. Back squat: 5 x 1 @ 90% Wednesday Hang snatch + Snatch x 8 ( start sets @ 80% of HangContinue reading “Weightlifting October 24th, 26th, 28th”
WOD Monday October 17th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 10 Good Mornings, 5 Strict Toes to bar, 10 Kang Squat, 5 Strict Toes to bar Every Two minutes for 24 minutes: 1st set of 8 minutes: Overhead Squat 3 reps @ 85% 2ndContinue reading “WOD Monday October 17th”
WOD Monday October 10th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 10 Good Mornings, 5 Strict Toes to bar, 10 Kang Squat, 5 Strict Toes to bar Every Two minutes for 24 minutes: 1st set of 8 minutes: Overhead Squat 3 reps @ 80% 2ndContinue reading “WOD Monday October 10th”
WOD Monday October 3rd
Warm up: 400 Meter Run, 2 Rounds: 10 Mountain Climbers, 30 Second Bottom of Squat Hold Every minute on the minute for 17 minutes: Minutes 1-5 : Overhead Squat: 2, 2, 2, 1, 1 (start at about 80-85% of your max then increase weight on the 1’s) One Minute of Rest Minutes 7-11 : FrontContinue reading “WOD Monday October 3rd”
WOD Monday September 26th
INFO: Weightlifting Club is now on Monday, Wednesday and Friday at 6:30 p.m. This Saturday we will be at Battle of the Boxes in Tampa if you want to hang out. Warm up: 400 Meter Run, 2 Rounds: 10 Mountain Climbers, 30 Second Bottom of Squat Hold Every minute on the minute for 17 minutes:Continue reading “WOD Monday September 26th”
WOD Monday September 19th
Warm up: 500 meter row or 2 minutes of jump rope / 15 back extensions / 15 glute ham sit ups / 10 glute ham raise / 10 glute ham sit ups Back squat: Every minute on the minute for 3 minutes: 5 reps Rest 2 minutes Every minute on the minute for 3 minutes: 4Continue reading “WOD Monday September 19th”
CrossFit Havoc 