INFO: New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class or right before the 6p.m. Class. Tuesday and Thursday @ 9:45- 10:15 a.m., perfect for right before the 10:30 Class. And Sundays @Continue reading “WOD Thursday April 6th”
Tag Archives: clean
Weightlifting April 3rd, 5th, 7th
Monday: Snatch: Triples every 3 minutes for 15 minutes 2. Block power snatch x 2 x 6 (every 3 minutes) 3. Back squat: 3 x 8 4. Single leg butt plank x 2 minutes each side Wednesday: Clean and jerk: Triples every 3 minutes for 15 minutes 2. Hang power clean x 2 x 6Continue reading “Weightlifting April 3rd, 5th, 7th”
Weightlifting March 20th, 22nd, 24th
Monday: Snatch: 2,2,2,1,1,1 (every 3 minutes) 2. 5 second snatch hover drives @ 105 – 110% x 6 (mid shin to knee) 3. Back squat: 5 x 1 @ 90 % or more 4. Accumulate 3 minutes of weighted butt plank Wednesday: Clean: 2,2,2,1,1,1 (every 3 minutes) 2. Jerk from rack: 6 x 1Continue reading “Weightlifting March 20th, 22nd, 24th”
Weightlifting March 13th, 15th, 17th
Monday: Snatch: 3,2,2,2,1,1 (every 3 minutes) 2. 5 second snatch hover drives @ 100% x 6 x 2 (mid shin to knee) 3. Back squat: 3 x 2 @ 90% or more 4. Every minute on the minute for 6 minutes: 45 degree hyper x 12 odds (heavier) Glute ham sit ups x 12 evensContinue reading “Weightlifting March 13th, 15th, 17th”
Weightlifting March 6th, 8th, 10th
Monday: Snatch: 3,3,2,2,2,1 (every 3 minutes) 2. 5 second snatch hover holds @ 100% x 6 x 3 3. Back squat: 2 x 3 @ 85% or more 4. Every minute on the minute for 6 minutes: 45 degree hyper x 12 odds Glute ham sit ups x 12 evens Wednesday: Clean: 3,3,2,2,2,1 (every 3Continue reading “Weightlifting March 6th, 8th, 10th”
Weightlifting: February 20th, 22nd, 24th
Monday: Snatch: 30 minutes to work up to max for the day 2. Hover snatch x 1 x 8 start @ 85% of power snatch and build 3. Every minute on the minute for 6 minutes: Swimming frog x 15 odds Bench sit ups x 15 evens Wednesday: Clean and jerk: 30 minutes to work up maxContinue reading “Weightlifting: February 20th, 22nd, 24th”
Weightlifting February 13th,15th,17th
Monday: Snatch: 2,2,1,1,1,1,1: work up to 90% for last 3 singles 2. Hover snatch x 1 x 8 start @ 85% of power snatch and build 3. Every minute on the minute for 5 minutes: Swimming frog x 15 Wednesday: Clean and jerk: 2,2,1,1,1,1,1: work up to 90% for last 2 singles 2. Push pressContinue reading “Weightlifting February 13th,15th,17th”
Weightlifting: January 30th, February 1st and 3rd
Monday: Power Snatch + Snatch + Snatch: 3 @ 85% , 3 @ 90% of Power 2. High hang power snatch + high hang snatch + high hang snatch x 6 cycles @ 85% of hang power 3. Every minute on the minute for 6 minutes: Kb swings x 20 Wednesday: Power clean + cleanContinue reading “Weightlifting: January 30th, February 1st and 3rd”
Weightlifting January 16th, 18th, 20th
Monday: Snatch Singles: 2 @ 80%, 2 @ 85%, 2 @ 90%, 2 @ 90+ 2. High hang snatch: 70% x 6 x 2 every 90 seconds 3. Snatch grip Deficit deadlift: 5,5,5 @ 120% 4. 45 degree Row: 3 x 12 Wednesday: Clean and jerk singles: 2 @ 80%, 2 @ 85%, 2 @ 90%, 2 @Continue reading “Weightlifting January 16th, 18th, 20th”
Weightlifting January 9th, 11th, 13th
Monday: Snatch Singles: 3 @ 80%, 3 @ 85%, 3 @ 90% 2. High hang snatch: 65% x 6 x 2 every 90 seconds 3. Snatch grip Deficit deadlift: 5,5,5 @ 110% 4. 45 degree Row: 3 x 12 Wednesday: Clean and jerk singles: 3 @ 80%, 3 @ 85%, 3 @ 90% 2. Pullunder + Push press x 2Continue reading “Weightlifting January 9th, 11th, 13th”
CrossFit Havoc 