9/4/14

A ) Snatch (must catch in full squat, from floor): work up to 1RM for the day, only 3 misses allowed, rest as needed between sets

B ) Clean & Jerk (must catch in full squat, from floor, no pressouts on jerk!): work up to 1RM for the day, only 3 misses allowed, rest as needed between sets

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Catching Cleans

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9/3/14

A1) Deadlift: 3 sets x 6-8 reps at 30X1 tempo, Rest 45 sec

A2) Wall Walk: 3 sets x 3 reps, Rest 45 sec

A3) Russian Step Up: 3 sets x 10 reps/leg, Rest 45 sec

A4) Supine Leg Lowering: 3 sets x 10 reps at 50X1 tempo, Rest 45 sec

B ) 3 rounds for time:

300m Row

10 KB Goblet Squats (35/55lb)

20 KB Deadlift (use same weight)

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How to Make it Through the Sticking Point of a Squat

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9/2/14

A1) Strict Press: 3 sets x 8 reps, no rest

A2) Ring Row or Ring Pull Up: 3 sets x max reps in 30sec, Rest 1 min

A3) HSPU: 3 sets x max reps in 30sec, Rest 2-3 min

B ) For time:

50 DU

10 Burpees

40 DU

10 Burpees

30 DU

10 Burpees

20 DU

10 Burpees

10 DU

10 Burpees

*Sub for DU is 3x the singles.

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Do It Yourself; Myofascial Release

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9/1/14

***HAPPY LABOR DAY, CHEETAH CROSSFIT!  WE WILL ONLY BE HAVING ONE CLASS TODAY AT 9AM!***

A ) Back Squat: 3 sets x 5 reps (work up to a challenging set of 5 reps), Rest 2-3 min

B ) “Helen” – 3 Rounds For Time:

400m run

21 American KBS (35/55lb)

12 Pull Ups

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The Best Way to Lose Fat, and Avoid Fad Diets

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8/31/14

Rest Day!

***TOMORROW IS LABOR DAY!  WE WILL BE HAVING ONE CLASS ONLY AT 9AM.  SEE YOU THERE!***

Victual voodoo; eat something you don't like every day

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8/30/14

A ) Front Squat: 3 x 3 reps at 80%, rest as needed between work sets (at least 2 min!)

B ) 15min EMOM:

Min 1: 20sec max effort Double Unders

Min 2: 20sec max effort HSPU

Min 3: 20sec max effort jumping lunges

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External Hip Rotation in the Squat

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8/29/14

A ) Power Clean: build to max

B ) Rest 3-5 min, then 30 reps Power Clean for time at 75% of A

C ) Rest 5-10 min, then Row 500m for time

*Post results to comments.

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