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:
Split Jerk Complex
On the Minute x 7:
1 Pausing Push/Split Jerk
1 Push/Split Jerk
Sets 1-2: 63% of 1RM Jerk
Sets 3-4: 68% of 1RM Jerk
Sets 5-7: 73-83% of 1RM Jerk
NOTES:
This part of clean and jerk technique will work split jerk positioning.
The pause on the first rep (2 seconds in dip, 2 seconds in catch) is to help ensure balance in both positions.
In the dip, we're looking for a vertical torso and balance throughout the foot.
In the catch position, we're looking for an even distribution of weight between the front and back legs.
Complete these 2 unbroken reps at the top of each minute.
Clean and Jerk Stamina [Week 2 of 3]
On the Minute x 5:
5 Touch-and-Go Power Clean and Jerks
Week 2: 55% of 1RM Clean and Jerk
NOTES:
Week 2 of this 3 week progression.
Just like last week, use the same weight for all 5 sets.
Aim is to go slightly heavier than last week.
Complete 5 unbroken reps at the top of each minute [0-1-2-3-4] and rest with whatever time remains.
You can power clean or squat clean and push jerk or split jerk.
Novice Athletes may go from the Hang Position.
WOD:
AMRAP 5:
Buy-In: 50/35 Calorie Row/800m Run
Into Max Rounds:
30 Double Unders/60 Single Unders
15 Front Squats 95/65
Rest 5 Minutes
AMRAP 5:
Buy-In: 40/30 Calorie Row/600m Run
Into Max Rounds:
30 Double Unders/60 Single Unders
10 Front Squats 135/95
Rest 5 Minutes
AMRAP 5:
Buy-In: 30/25 Calorie Row/400m Run
Into Max Rounds:
30 Double Unders/60 Single Unders
5 Front Squats 155/105
GOAL: 2+ Rounds Each 5:00 AMRAP
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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