Tagged as: weightlifting

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

Monday 2 June 2014

Crossfit 619

“A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive, and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.”

-Vince Lombardi

Skillwork

Squat Cleans
Split Jerk

Power / Strength

Superset
8 x 2 Split Jerk
8 x 8 Chin Ups
Every 2 Minutes

Workout of the Day

12 Minute AMRAP
5 Squat Cleans 135/95 115/75 95/55
6 Shoulder to Overhead
7 Burpee Pull Ups

Wednesday 28 May 2014

We will be Closed on Saturday and Sunday for the USA Weightlifting Certification with Bob Takano.

Please post your WOD score to comments.

Workout of The Day

5 Rounds , 1:00 at Each Station Add your Total Reps for Score

Box Jumps 24/20
Wall Balls 20/14
Row for Calories
Push Ups
Ab Mat Sit Ups
Run 200 Meters

Tuesday 27 May 2014

crossfit 619

Crossfit 619

We will be closed on Saturday and Sunday for the USA Weightlifting Certification with Coach Bob Takano.

SAVE THE DATE: Saturday June 21, 2014 10am at CrossFit Chula Vista Feel the Steel 2 Olympic Weightlifting Competition

Please Post your WOD to Comments.

1. 5 x 3 Back Squat
2. 3 x 3 Front Squat
3. 3 x 1 Overhead Squat

Hero WOD

7 Rounds
7 Handstand Push Ups
7 Thrusters 135/95 115/85 95/65
7 Knees to elbows
7 Deadlifts 245/165 205/125
7 Burpees
7 Kettlebell swings 2.0/1.5 1.5/1.0 1.25/.75
7 Pull-ups

X. 2k Row
Y. 1 Mile Run
Z. 15 Stairs