Category: Sport

* Long Sleeve T-Shirt Hoodie Order HERE ** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM Class: 1) 20 minute Up Ladder: 1 Rope Climb 15ft 2 Hang Power Clean + Push Jerk 115/75 200m Run Your run stays consistent at 200m, your Rope Climbs go 1,2,3 etc. and C+J go 2,4,6 etc. Extra Work: 2) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible. Keep it strict. 3) GHD Sit-ups: 3 sets of 20 reps Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments Good luck to all of our athletes competing in the Team Competition at CrossFit Milford this weekend.

* Long Sleeve T-Shirt Hoodie Order HERE ** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM Class: 1) Back Squat: 4 @ 75%, 3×4 @ 80% Warm-up as needed. Rest 90-120 seconds between sets.  2) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3) AQAP: 30-20-10 Wall Balls 20/14 9-7-5 Power Snatch 95/65 Extra Work: 4) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. 5) Double-unders: 10 minutes Practice Work towards consistent unrboken sets of 75 For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Long Sleeve T-Shirt Hoodie Order HERE ** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM Class: 1) 20 minute EMOTM: Odd + Even, Movements of Choice Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds). 2) 12 minute AMRAP: 12 Renegade Rows 50/35 100m Sprint Extra Work: 3) Sled Drag: 400m @ Bodyweight Focus on a smooth and steady pace. Walk through your heels and use that posterior chain. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments The Final piece to this series. If you haven’t watched the others and you’re at…

* Long Sleeve T-Shirt Hoodie Order HERE ** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM Class: 1) 20 minute EMOTM: Minutes 1-5, 30 seconds Front Rack Hold, Minutes 6-10, 3 Jerk Balance, Minutes 11-20, 2 Halting Jerks The Front Rack Holds should be used as a way to one, warm-up your rack position, and two to work on trunk strength. These should be done Heavy, think up around your max Front Squat or heavier. For the Jerk Balance and Halting Jerks the focus should be technique and speed, not loading. If you’re feeling good build up the weight, but otherwise keep weights moderate. 2) 12 minute AMRAP: 12 Pull-ups 12 Deadlifts 155/105 12 Abmat Sit-ups Extra Work: 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 4) Run: 6 x 400m Rest 90 seconds between intervals. Goal should be fastest consistent…

Class: 1) Power Snatch: 1.1 Every 75 seconds for 10 sets Start at around 60% of your 1RM Power Snatch. Build as heavy as deemed fit. This should be 1 Power Snatch, then drop the bar, and reset for your 2nd Power Snatch. No Touch and Go. 2) Power Clean + 2 Push Jerk: 1 Complex Every 90 seconds x 8 sets Start at around 60% of your 1RM Power Clean or Push Jerk, whichever is lower of the two. Build as heavy as deemed fit. 3) 9 minute AMRAP: 9 Push Press 95/65 9 Burpee Box Jumps 24/20 Extra Work: 4) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Hold/Walk. 5) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments