Snatch Warm up: Build in weight Muscle snatch + Snatch Balance(any) + OHS Snatch: You have 15 sets to find a 1 RM. You MUST use ALL 15 sets. Even if you have to repeat a weight Accessory work: Hip raises… Read more »
Split Jerk from rack: 10 sets to build to a heavy triple(3 reps) Jerk Recovery: 10 sets x 1 rep @ 75% of the weight you hit for your triple Accessory: Face pulls x 50 reps Banded lat pull down x… Read more »
Front Squat: (90 sec. clock) 6 sets x 3 reps @ 88% Snatch grip Deadlift: 3 sets x 5 reps @ 130% Power Clean + Squat Clean + Split Jerk = 1 rep 2 sets x 3 reps @75% of… Read more »
Rest Day or Optional Programming -Strength Endurane- Five sets: Max Effort Push ups, 10 seconds Max Effort Ring Rows, 10 seconds Max Effort Air Squats, 10 seconds Rest 30 seconds 250m Row, fast pace *Rest 3 minutes between sets.
Snatch Warm up: Muscle snatch + Snatch Balance(any) + OHS Snatch Work: 2 sets x 2 reps @ 85% 5 sets x 2 reps @ 87% Back Squat: EMOM 20 minutes: 3 reps every minute on the minute @ 70%… Read more »
Push Press : Find 2RM in 12 minutes. Drop to 80% of 2RM – 4 sets x 4 reps Jerk from Rack: Stay light and work on footwork and dropping hips. Jerk Recovery: 10 sets to build to a heavy… Read more »
Back Squat: 2 sets x 20 reps @bodyweight *reps do not need to be unbroken although you should try Clean & Jerk: 3 sets x 2 reps @ 87% 3 sets x 1 reps @92% Clean Pulls: 3×3 @ 130%… Read more »
Workout of the Day -Weightlfting- Squat Clean EMOM 7 minutes: Build to a heavy single 85% (HS) x 1 x 3 sets (75 second clock) -Conditioning- Five rounds of: Calorie Row, 20 seconds Rest 40 seconds 65/45 Alternating DB Snatch,… Read more »
Front Squat: 1 1/4 Work up to a max DOUBLE with small jumps. Snatch warm up: Snatch balance + OHS + Full Snatch –> work up in weight Snatch: 3 set x 1 rep @ 87% 4 set x 1… Read more »
Snatch Grip Deadlift off blocks below knees. 5 rep max. this should be pant-pooping weight! Strict press: 3 sets x 4 reps @ 85% Split jerk recovery: Start light and work up in weight. This is new so don’t go… Read more »
Today's CrossFit WOD
There’s nothing more impressive than a massive lift, but it’s worth pointing out that even the biggest and strongest lifters can neglect the smaller, less sexy muscles in their quest for getting better.
I’m talking about the ones that help the larger muscles do their jobs better and keep you lifting longer and stronger, without having to pay a visit to the physical therapist’s table. I had the chance to speak to a few PTs and collect some tips and specific exercises to work smaller muscle groups…