Skill Work: Teaching Simple Jack how to Olympic Lift

4 Rounds:

With 95 LBs on a Barbell

Power Clean x 1
Front Squat x 1
Push Press Overhead to back rack x 1
Back Squat x 1
Push Press Overhead to front rack x 1
repeat sequence 7 times; weight cannot rest on ground in set

Run 400 meters

rest EXACTLY 5 min b/t sets

Focus should be on not going into the “Crossfit Shuffle” on the runs

We’ll meet at 6PM in the back lot.

WOD:

100 Thrusters for time with 95LBS

At the top of every minute, perform 3 burpees

Post time to comments.

No games class this Saturday. You guys will be doing the PCF programmed WOD. I’ll be at the 1100, but come when you’d like.

****Changed from burpees to jump over box

Meeting at 6pm in parking lot.

400 Meter Run @ 70%

Rest 2 Minutes

400 Meter Run @80%

Rest 2 minutes

400 Meter Run @90%

Rest 2 Minutes

400 Meter Run @70%

Rest 2 minutes

400 Meter Run at @ 100%

Then we will set up 2 Barbells. 185 and 225. You will choose either weight.

5 Rounds. Rest as needed between rounds.

For Speed

Perform 1 Clean and jerk with either 185 or 225

10 Jumps over 20 inch box

We are meeting at 6PM. We aren’t working out, just some recovery stuff.

WOD #1 @ 0800

Helen:

400 M Run

21 1.5 Pood KB Swings

12 Pullups

WOD #2 @ 1300

5, 4, 3, 2, 1
295 Deadlift.
115 Overhead squat. From the Rack.
Carry 2 Pood Kettlebells around the gym 4 times.

WOD #3 @ 1500

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

We’ll be meeting at 6PM in parking lot. There is a small chance of rain, but we’ll be meeting at 6PM rain or shine.

Parking lot is clear enough. However Simple Jack pointed out that it is going to rain. We’ll be meeting at 8PM inside.

WOD.

5 Rounds

AMRAP 4 minutes

15 unbroken wall balls – 20# to 10 ft

Meeting at 10am at PCF.

Part 1

Find your 1 RM Snatch Balance

Part 2

3 rounds for time:
35 DB Dead Lifts – 75#/h,50#/h
75 Double Unders
30 Toes to Bar

Meeting at Washington and Lee Track.

Running.