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Register For Class: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.

CROSSFIT

STRENGTH:

Clean and Jerk Complex

6 Sets:

1 Pausing Hang Squat Clean (2s in catch position)

1 Hang Squat Clean

1 Split Jerk / Push Jerk


All %’s based on 1RM Clean and Jerk:

Set 1: 60%

Set 2: 63%

Set 3: 66%

Set 4: 69%

Set 5 72%

Set 6 75%


IN TIME REMAINING:

Back Extensions/Barbell Good Morning

2x10


Spend time doing position work with a PVC Pipe or Empty Barbell working on your weaker lift of Split Jerk or Hang Squat Clean.


Movement Focus:

HANG SQUAT CLEAN

- With shoulders back and down, we want to take the bar to our above the knee position.

- Keep knuckles down and “peel” the upper part of our back to the wall behind us.

- We want to keep our knees bent during this and feet flat allowing us to find the power position.

- This will result in our bent knees drifting forward as our torso goes vertical.

- We finish with sending the bar up explosively and meeting the bar at its highest point and taking it to the bottom of our squat and back ups.

- Our eyes are slightly above the horizon the entire time.


SPLIT JERK

- We want to have a vertical torso during the initial dip drive.

- As we explode up, we want to focus on driving the bar straight up pulling our head out of the way.

- As the bar goes up, we want to use the weight of the bar to push ourselves down under the bar.

- We want our back foot to land just before the front foot does.

- We then want to push off that back foot to bring our center mass directly under the bar.

- Once balanced, we will bring our front foot back followed by our rear foot forward to finish the lift.

SWEATFEST

No Class, next available class is tomorrow at 8:00am.

SweatFest is a 45 minute high-intensity cardio class. Workouts combine simple body weight, gymnastics, rowing, and light lifting movements for a high-energy workout. Short, sweet, super sweaty full-body workout! SweatFest is for everyone. No on-boarding or CrossFit experience needed.

Schedule

Monday - Thursday: 6:30pm

Saturday: 8am

DO MORE. BE MORE. GIVE MORE. LIVE MORE.



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