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”
Tag Archives: Jerk
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 Friday August 5th
Warm up: 2 Rounds: 10 Good mornings, 10 sit ups, 10 Walking lunges Superset: Deadlift and Bench Press 3, 3, 3, 3, 3 @ 85% of your max 2. For Time: 10 Strict Press 20 Push Press 30 Jerks (If you drop the bar do 20 Double Unders or 40 Singles. Only acceptably rest positionsContinue reading “WOD Friday August 5th”
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”
Weightlifting July 11th thru July 16th
Monday: Snatch: 2,2 @ 80 / 1,1 @ 85% / 2,2 @ 82% / 1,1 @ 87% 2. High hang snatch: 5,5,5 @ 70% 3. Snatch grip deficit deadlift: 3,3,3,3,3 @ 115% 4. GHR / GHSU : 4 x 12 each Wednesday: Power clean + 4 Jerks x 3 sets @ 85% of power clean max 2.Continue reading “Weightlifting July 11th thru July 16th”
WOD Tuesday July 5th
Time to sign up for this months Gymnastics Club! Get personalized coaching from Coach Tracy Rankin. Tuesday and Thursday at 6 p.m. Only $40 for current All Access members. $60 for all other members or non-members. Click to check out this weeks Workouts! KidsClub TONIGHT! $50.00 per child for one month of classes. 5pm for agesContinue reading “WOD Tuesday July 5th”
July 4th , 6th and 9th
Monday: Snatch: 2,2,2 @ 85% 2. Snatch: 1,1,1 @ 90% 3. Snatch grip deficit deadlift: 4,4,4,4,4 @ 110% 4. GHR / GHSU : 3 x 15 each Wednesday: Power clean + 3 Jerks x 3 sets @ 90% of power clean max 2. Clean & Jerk: 1,1,1 @ 85% 3. Clean Pull under: 6 xContinue reading “July 4th , 6th and 9th”
WOD Tuesday June 28th
Warm up: 2 rounds of – 30 seconds of Handstand or plank hold / 10 glute ham sit ups Push press + Jerks: 3 x 2 @ 95% (end each set of push presses with 2 jerks) 2. For time: 100 Wallballs 100 Double leg mountain climbers *Partition reps as needed
WOD Tuesday June 21st
Warm up: 50 Kettlebell figure 8’s Push press + Jerk: 5 x 2 @ 90% (end each set of push presses with 1 jerk) 2. 3 Rounds for time of: 15 Deadlifts @ 185 15 Box jumps @ 24 / 20
WOD Tuesday June 14th
This Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (The gym will be closed this weekend to host this event.) Warm up: Banded rig row x 20 / Banded good morning x 20 / Single arm press with band x 15 per arm Push press + Jerk: 5 x 3Continue reading “WOD Tuesday June 14th”
CrossFit Havoc 