Categorized as: Competition

Olympic Weightlifting 1416 May 2015

5pm Oly for Monday

Technique Focus: The Jerk
3 x 3 strict press, push press, push jerk, and split jerk with light weight

Clean and Jerk
Working up to a heavy 95% x 1 then back down to 90% x 1

Snatch
Working up to a heavy 95% x 1 then back down to 90% x 1

5pm Oly for Wednesday

Technique Focus: Posterior Chain, Shoulders and Core Activation

Technique Primer: Muscle snatch and Push Jerk with Snatch grip 3 x (3+3) with light weight

Power Snatch
70% 3 x 1
75% 3 x 1
80% 3 x 1

Split Jerk
70% 3 x 1
75% 3 x 1
80% 3 x 1

Clean
70% 5 x 1
75% 5 x 1
80% 5 x 1

Everything is on the minute for Wednesday’s workout

13 May 2015 CrossFit WOD

THE GYM WILL BE CLOSED ON THURSDAY AND SATURDAY MORNING. Please remember to uncheck the Facebook Box when you post your WOD times to comments on the blog.

Wednesday

Supplemental Power
8 x 1 Split Jerk

Strength
Push Press
8 x 4
Toes to Rings
8 x 8
Every 2:30 Minutes

Weighted Dips
4 x 8
GHD Sit Ups
4 x 12
Every 3 Minutes

Workout of The Day
30-20-10
Chest to Bar Pull Ups
Wall Balls
Row for Calories

Supplemental Endurance
12 x 200 Meter Run
Every 2 Minutes

Saturday In-House Throwndown (27 SEP 14)

crossfit 619 san diego

***It’s not too late to sign up, if you’re still interested don’t be shy and come in Saturday morning to sign up and compete.

Athletes:

  • Come in and check in no later than 8:20AM
  • Athlete briefing and movement standard will be at 8:20AM, so don’t be late
  • There will be 3 WOD’s so bring some food/ snacks to refuel yourself
  • First WOD will start at 9:00AM

Volunteers/ Judges:

  • We will have briefing at 7:40

Schedule of Events:

7:40                          – Judge Briefing

8:00AM-8:20AM  – Athlete Check-In

8:20AM                   – Athlete Briefing

9:00AM-10:00AM– WOD 1 (Clean & Jerk Ladder)

  1. Female Scaled
  2. Male Scaled
  3. Female RX
  4. Male RX

10:00AM-11:00AM – WOD 2 (Row, Pull, Push)

  1. Female Scaled
  2. Male Scaled
  3. Female RX
  4. Male RX

11:00AM-11:30AM Break

11:30AM-1:00PM WOD 3 (The Chipper-will be announced tomorrow)

  1. Female Scaled
  2. Male Scaled
  3. Female RX
  4. Male RX

*** Schedule and times are approximate

*** Please let us know in comments if you have any other questions, we’ll see you there