Archive For: clean

Deload Wednesday 4/22

EMOM LIFTS

with a partner of similar strength and a running clock, every other minute perform 1 lift and add weight per attempt:
– start with an empty barbell and SNATCH for as long as possible
– once you cannot SNATCH the weight, CLEAN for as long as possible
– once you cannot CLEAN the weight, DEADLIFT for as long as possible

Allow up to 3 misses per lift (in case the miss was based in silly technique or missed execution)

Nov adds 3kg per jump
Int adds 4kg per jump
Adv adds 5kg per jump

Test Tuesday 4/14

EMOM LIFTS
with a partner of similar strength and a running clock, every other minute perform 1 lift and add weight per attempt:
– start with an empty barbell and SNATCH for as long as possible
– once you cannot SNATCH the weight, CLEAN for as long as possible
– once you cannot CLEAN the weight, DEADLIFT for as long as possible

Allow up to 3 misses per lift (in case the miss was based in silly technique or missed execution)

Nov adds 3kg per jump
Int adds 4kg per jump
Adv adds 5kg per jump

Compare to last two Tuesdays

Volume Tuesday 4/7

EMOM
with a running clock, every minute perform 1 lift and add weight per attempt:
– Start with an empty barbell and snatch for as long as possible.
– Once you cannot snatch the weight, clean for as long as possible.
– Once you cannot clean the weight, deadlift for as long as possible.

Allow up to 3 misses per lift (in case the miss was based in silly technique or missed execution)

Nov adds 3kg per jump
Int adds 4kg per jump
Adv adds 5kg per jump

Deload Monday 3/23

with a running clock, every minute perform 1 lift and add 3-5kg per attempt:
– Start with an empty barbell and HANG SNATCH for as long as possible.
– Once you cannot snatch the weight, HANG CLEAN for as long as possible.
– Once you cannot hang clean, CLEAN PULL for as long as possible

CGO 15.4 Friday 3/20

8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

Max Tuesday 3/17

with a running clock, every minute perform 1 lift and add 3-5kg per attempt:
– Start with an empty barbell and snatch for as long as possible.
– Once you cannot snatch the weight, clean for as long as possible.
– Once you cannot clean the weight, deadlift for as long as possible.

Skills Wednesday 2/25

STRENGTH
back squats 80×3, 85×3, 90×3+

CONDITIONING
kettlebell ladder:
clean (5L/5R)
clean – swing (5L/5R)
clean – swing – snatch (5L/5R)
clean – swing – snatch – (rack) – squat (5L/5R)
clean – swing – snatch – (rack) – squat – press (5L/5R)
clean – swing – snatch – (rack) – squat – press (5L/5R)
clean – swing – snatch – (rack) – squat (5L/5R)
clean – swing – snatch (5L/5R)
clean – swing (5L/5R)
clean (5L/5R)

Barbell Efficiency and High Cycling Clinic

I introduce to you the BB High Efficiency and High Cycling Clinic.TONIGHT! 5:30-7:30pm February 19, 2015.

Lessons focus on how to high cycle barbell movements for better performance, specifically on the Snatch, Clean and shoulder to overhead movements. We will find and fix points in your movement that might be costing you precious seconds in your workouts. Of course, if you are registered for the CrossFit Games 2015 this is an opportunity to fine tune your skills and then put them to practice in your training before the first workout is announced. Jared and Andrew will run this hour and half clinic TONIGHT!!!!

Last minute spots still open, sign up here!