Notes:

We want to give you guys as much coaching as possible, so please sign up and attend Competitor Class times Thurs and Sat as much as possible. Also, this week, we are adding a Wednesday Gymnastics Movement Efficiency class with Ryne at 7pm at MidCity. Look for it on Mindbody, and sign up. This week, he will be going over how to link together C2B pull-ups and how to kip ring dips, both important skills for Saturday's WOD.

Schedule:

Monday:
Oly +
A) TnG Deadlift 10, 8, 6, 4, 2; Rest 3 min
B) Split Jerk, 2 reps ONTM for 10 min at 60%1RM (from boxes or rack)
C) AD :30 @ 100%, Rest 2:30
x8, rest 5 min between sets 4 and 5

Tuesday:
Off

Wednesday:
A) C2B pull-up and ring dip practice
B) L-sit on rings, accumulate 3 min for time
C) AMRAP 1-5 UB Hang Squat Clean Ladders in 6min (Ryne will explain more in class)
D) 400m Farmers Walk for time; 24kg in each hand

Thursday
A) Push Press x5/Push Jerk x5/Split Jerk x1; Rest 3 min, 6 complexes
B) Weighted Pull-ups, 1-2x6; Rest 3 min
C) Bent Over Barbell Row, 4-6x5; Rest 2 min
D) Weighted Ring Dips, 2-3x5; Rest 2min

Friday
Oly or off

Saturday
A) 50 Back Squat for time, 70% 1RM
B) 20min AMRAP:
5 C2B Pull-ups
5 Ring Dips
5 GHD Sit-ups
Run 200n

Sunday
Off
Alyse
6/10/2013 23:01:50

A) TnG Deadlift:
10 @ 185#, 8 @ 195#, 6 @ 205#, 4 @ 215#, 2 @ 225#

B) Split Jerk: 90#

Reply
El
6/11/2013 19:10:12

Monday
A) 135-155-165-170-175
B) 78#
C) 18-19-18-17
17-15-16-15

Reply
akv
6/11/2013 21:21:09

Monday
C) AD first, maybe a bad decision
16, 17, 16, 14, 14, 13, 16, 15
5x1 high hang and from knee snatch
63, 68, 68, 68, 63
4x1-3pp + 1OHS
73, 88, 98, 103
A)TnG Deadlifts
133, 153, 173, 193, 213 (!!)
B) Push Jerks EMOM 2x
83#

Reply
Alyse Rodriguez
6/12/2013 22:32:51

Tuesday:

C) Amrap: 100# hang squat cleans, 2 full rounds

D) 400m Farmer's carry: 6:32

Reply
El
6/13/2013 07:14:35

Wednesday:
B) 7:30
C) 3 rounds plus set of 3 plus 3 reps
At 85# (65%)
D) 6:12

Reply
Karla
6/13/2013 07:42:44

Tuesday
A) TNG DL: 135-145-155-175-195
B)Split Jerks: 75#
C) AD: 12+11+11+10+11+11+11+12= 89 Cal

Wednesday
C) 65 # 3 full rounds
D) 10:24

Reply
El
6/13/2013 08:45:49

Thursday
A) 85-90-90-95-95-95
B)35-37.5x 5
C) 65-75-85-95-100
D) 5-7.5-10-10-12.5

Reply
Alyse
6/13/2013 17:59:56

Thursday:

A) 85, 80, 80, 80, 75, 75
B) 25, 27.5, 30, 30, 32.5
C) 85, 95, 95, 95, 100
D) 5 sets of 3 reps @ 15#

Reply
Alyse
6/16/2013 20:04:59

Saturday:

A) 50 Back squats for time, 140#, 7:58
B) 20min AMRAP: 8 full rounds

Reply
Allison
6/16/2013 20:11:52

Out of town workout @ Crossfit in Lombard, IL
2-4 Rep max overhead press
Got to 83#
Max reps @80%
12 reps at 73#

Power “Elizabeth”
21-15-9
Power cleans @95, Ring dips
11:42

Farmers Carry
4:47

50 BS for Time 135# 7:27

Reply
Karla
6/18/2013 09:52:58

Thursday (I did one less set since I missed last week)
A)Push press, Push Jerk, Split Jerk: 65#-65#-70#-70#-75#
B) Bent Row: 80#-85#-85#-85#
C) Weighted Pull ups: 15-20-20-20

Friday
A) Weighted Ring Dips: 10-12.5-12.5-12.5-12.5
Oly
Below the knee Squat Snatch: 90#
Clean & jerk: Cleaned 115-failed on the Jerk

Reply
10/29/2013 08:25:02

Interesting read.

Reply



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