Monday, July 14, 2014

7/14/14

Cori Safe    12:00 AM    4 comments

A ) Snatch (from floor into full squat catch): 5 x 3 reps at 75% of SN 1RM, Rest 1 min

B ) Hang Snatch (must catch in full squat): 60% x 3, 70% x 3, 75% x 3, 75% x 3, 75% x 3 of SN 1RM, Rest 1 min

C ) Hang Clean + Jerk:  3 x 3+1 reps at 70% of CJ 1RM, Rest 1 min

D1) Pendlay Row: 3 x 6-8 reps, no rest
D2) Ring Row (31X2): 3 x 6-8 reps at tempo, Rest 1 min


*Post results to comments.

The Importance of Celebrating Your Success

Sunday, July 13, 2014

Saturday, July 12, 2014

7/12/14

Cori Safe    12:00 AM    3 comments

A ) TEAM “FILTHY FIFTY”:
*Work to be divided between your team (2-4 people).  If someone has some area that they excel at – give them more work in that department – and less in another!  Strategize.

50 Box Jumps (20/24”)
50 Jumping pull-ups
50 Kettlebell swings (35/55lb)
50 Walking Lunges
50 Knees to elbows
50 Push press, (35/45lb)
50 Back extensions
50 Wall ball (14/20lb)
50 Burpees
50 Double unders


*Post results to comments.

Top Tips For Your First 2 Years of CrossFit

Friday, July 11, 2014

Thursday, July 10, 2014

7/10/14

Cori Safe    12:00 AM    2 comments

A ) Power Snatch + OHS + Snatch Balance: 4 sets x 2+2+2, lighter weight, focus on technique

B ) Jerk (from rack): 4 sets x 3 reps, lighter weight – focus on speed, timing, and technique

C ) OPTIONAL: make up any testing from earlier in the week….


*Post results to comments.

Should I Give Up On The Split Jerk?

Wednesday, July 9, 2014

7/9/14

Cori Safe    12:00 AM    5 comments

A ) Strict Press: work up to 1RM in strict press!

B ) 60 SECONDS MAX EFFORT AIRDYNE FOR CALORIES
*can also substitute 60sec max effort DU as long as you are extremely proficient in DU

C ) 5-6 min recovery from airdyne

D ) 10 min AMRAP – 80% effort:
20 Russian KBS
20 Double Unders
20 Sit ups


*Post results to comments.

Double Down on Recovery For Maximum Results

Tuesday, July 8, 2014

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