Warm up: Strict Press + Slit Jerk *Start with empty bar work up to starting weight for Push Press Push Press: Set of 10 reps Set of 9 reps Set of 8 reps………continue to a set of 1, increase weight… Read more »
Warm up: Banded Good mornings -Barbell Front Rack stretch. (barbell on back, force elbows through) Clean: Muscle Clean 6 sets x 2 resp (Heavy) Find 3RM push press Back Squat: Using 50% of 1RM, 5 sets x 3 reps *sit… Read more »
Warm up: Banded Good mornings PVC Overhead squats Snatch: Muscle Snatch 6 sets x 2 resp (Heavy) Find 3RM snatch grip behind the neck push press Front Squat: Using 50% of 1RM, 5 sets x 3 reps *sit at the… Read more »
Warm Up: -Tall Cleans -Strict Press/Push Press/Slit Jerk -Front squats C&J: Find 1 RM Back Squat: Find 1 RM
Warm up: -Banded Good morning -PVC Overhead squats -Snatch balance Snatch: Find 1 RM Front Squat: Find 1 RM
A)Extensive C&J warm up. MUST have at least 8 heavy sets BEFORE doing the 2 sets at 90% B) Clean & Jerk: 2 sets x 1 rep @ 90% C) Front Squat: 4 sets x 1 rep @ 90% D)… Read more »
Power Snatch: 4 sets x 3 reps @ 75% Power Clean: 4 sets x 3 reps @ 75% Back Squat: 5 sets x 7 reps @ 70% Push Press: 2 sets x 5 reps @ 75%
Clean DL + Clean & Jerk: 2 sets x 3 reps @ 70% 2 sets x 3 reps @ 75% Front Squat: 3 sets x 5 reps @ 75% Accessory: Hanging Leg raises 3 sets x 12 reps
Snatch: Perfect reps!! 2 sets x 3 reps @ 70% 2 sets x 3 reps @ 75% Back Squat: 3 sets x 5 reps @ 75% Push Press: 5 sets x 3 reps @ 75%
Clean Pull + Power Clean + C&J: 4 sets x 3 reps @ 85% 4 sets x 3 reps @ 87% 1 1/4 Back Squat: 5 sets x 4 reps @ 85% Accessory work: banded Face pulls – 2 sets… Read more »
Today's CrossFit WOD
Are the Olympic lifts beneficial for ALL athletes, regardless of the sport?
I’ve heard a lot of discussion about this over the years. Some coaches believe the answer is YES. Incorporating the Olympic lifts into an athlete’s training program will be universally helpful. The athleticism, multi-joint movement, and explosive strength components of the OLifts make them unanimously valuable for all sports. I’ve known strength coaches who think everybody from swimmers to golfers to distance runners to football players should be doing some form or variation of snatch and clean and jerk.