Expert coaching in Snatch
and Clean & Jerk
Constantly varied, high intensity exercise in a group setting
Training focused on fundamental strength development
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TRAINING PROGRAM

Friday Training Plan 10-24-2014

 

 

 

 

Universal Workout

Back Squat 1×5@65%, 1×5@75%, 1xME@85%dd3e57aac08c80e04c890b6dc562cc66
*Percentages based on 90% of 1 RMStrength
8-min. AMRAP:
100m Sprint
10 Wall Balls
Rest 30 Seconds
 
CrossFit
12-min. AMRAP:
6 Hang Power Snatches
9 Box Jump Overs
12 Goblet Squats

Weightlifting
Power Snatch+Snatch 1@60%, 1@65%, 2×1@70%
Power Clean+Clean+Jerk 2@60%, 2@70%
Back Squat 3×3@80%
BARBELLS FOR BOOBS
Saturday at noon!!  
[Open Gym from 10-11AM only]