The 2013 CrossFit Games are this weekend. Laura and I will be there until Monday. The other coaches will be coaching our regular schedule.
Click here for links to watch the Games.
Sign up for the Club Championship!
Hands hurt? Buy some of these. Problem solved.
NOTE: If at all possible, do not use any grips or gloves when weightlifting, particularly max lifts. It will hinder your grip. Only use them on gymnastic movements (pull-ups, toes-to-bar, etc.), or when your hands are raw/sore.
Regular Saturday Schedule
8:30AM Open Gym & Competition Training
9:30AM WOD
WOD
Extra) Pendlay Row 5X4
Rest 2 Mintues
Metcon)
6 minute AMRAP:
5 Power Cleans (135/95 lb)
5 Burpees Over the Barbell
Rest exactly 4 minutes, then…
6 minute AMRAP:
10 Wall Balls (20/12 lb)
10 Hand-Release Push-Ups
Rest exactly 4 minutes, then…
6 minute AMRAP:
15 Kettllebell Swings (24/16 kg)
15 Abmat Situps
Record total reps for each segment.
Competition Training
NOTE – You should not need more than your typical warm-up and empty barbell skill-based warm-up before starting the clock on this 12 minutes. Unnecessarily long training sessions are a pointless and should be avoided to keep focus and intensity at appropriate levels.
1) Snatch, EMOM for 12 minutes (12 sets):
*Sets 1-2 – 45-55%
*Sets 3-4 – 55-65%
*Sets 5-6 – 65-75%
*Sets 7-8 – 75-85%
*Sets 9-10 – 85-90%
*Sets 11-12 – 90+%
Have your numbers written down and stay on schedule.
2) Clean & Jerk, EMOM for 12 minutes (12 sets):
*Sets 1-2 – 45-55%
*Sets 3-4 – 55-65%
*Sets 5-6 – 65-75%
*Sets 7-8 – 75-85%
*Sets 9-10 – 85-90%
*Sets 11-12 – 90+%
Have your numbers written down and stay on schedule.
3) Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes. Do not exceed 95% on your back squat.
4) For time:
15 Power Cleans (155/115 lb)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips