Monday: Block Snatch (above knee) 2,2,2,1,1,1 2. Block snatch pulls: 5,5,5,5,5 @ 90% of top single for today 3. Snatch grip deficit deadlifts: 5,5,5,5,5 @ 100% of top single for today 4. Weighted sit ups: 3 x 15 Wednesday: Block clean and jerk: 8 x 1 2. Block clean: 6 x 2 3. Seated box jump:Continue reading “Weightlifting September 5th, 7th, 10th”
Tag Archives: Clean and jerk
Weightlifting August 29th, 31st, September 3rd
Monday: Snatch Doubles x 8 working sets (80-85) 2. Snatch singles x 8 singles – end with max for the day Wednesday: Clean and jerk: 2 + 1 x 8 working sets (80-85) 2. Clean and jerk x 6 singles – end with max for the day Saturday: Every minute for 12 minutes: Power snatch + SnatchContinue reading “Weightlifting August 29th, 31st, September 3rd”
WOD Wednesday August 24rd
Nutrition Challenge Starts this Sunday August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Warm up: 2 Rounds: 30 sec handstand hold, 8 Glute ham sit ups, 8 Back extensions Strict Press: 5, 5, 5 @ 75% of your max 2. Max set of Push Press with same weightContinue reading “WOD Wednesday August 24rd”
Weightlifting August 22nd, 24th, 27th
Monday: Snatch Doubles: Work to max, then back off x 3 @ 85% of today 2. Heaving snatch balance doubles + 5 second pause each rep x 4 sets 3. Pause overhead squat x 3 x 2 @ 85% 4. 45 degree overhead press: 3 x 12 Wednesday: Clean Doubles: Work to max, then back off x 3 @Continue reading “Weightlifting August 22nd, 24th, 27th”
WOD Wednesday August 17th
Nutrition Challenge Starts August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Warm up: 2 Rounds: 100 Meter Run, 20 Mountain Climbers, 10 Sit ups 20 Rounds For Time: 1 Muscle up 2 Clean and Jerks 3 Toes to Bar 4 Burpees over bar *Clean up your chalk mess.Continue reading “WOD Wednesday August 17th”
Weightlifting August 15th, 17th, 20th
Monday: Snatch Doubles: @ 2 kg under last weeks top complex x 4 sets 2. Heaving snatch balance doubles + 5 second pause each rep x 4 sets 3. Pause overhead squat x 3 x 3 @ 80% 4. Ab twist x 3 x 30 Wednesday: Clean Doubles: @ 2 kg under last weeks top complexContinue reading “Weightlifting August 15th, 17th, 20th”
WOD Friday August 12th
Warm up: 2 Rounds: 10 Good mornings, 10 sit ups, 10 Walking lunges Superset: Deadlift and Bench Press 2, 2, 2, 2, 2 @ 90 % of your max 2. 10 Rounds for Time: 1 Clean and Jerk 2 Bar Muscle ups 3 Box Jumps
Weightlifting August 8th, 10th, 13th
Monday: Power Snatch + Snatch: up to max for the day (at least 2 kg better than last week) – Then 85% of complex x 3 back off efforts 2. Drop snatch x 2 x 5 @ 65% of complex max for the day 3. Pause overhead squat x 4 x 4 @ 75% 4.Continue reading “Weightlifting August 8th, 10th, 13th”
WOD Wednesday August 3rd
HavocFIT is now available at 5:00 a.m. and 9:00 a.m. Monday-Friday! Come join in the fun!! Warm up: 500 Meter Row, Warm up your Cleans 3 Rounds for time: Round One: 10, 8, 6, 4, 2 Power Clean (Heaviest weight on the bar) *Do 10 Pullups between each set Round Two: 10, 8, 6, 4,Continue reading “WOD Wednesday August 3rd”
Weightlifting August 1st, 3rd and 6th
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 August 1st, 3rd and 6th”
CrossFit Havoc 