CrossFIt Windansea – CrossFit

Weightlifting

A: Squat Clean (Work up to 60% Triple)

Starting at 40% of your 1 rep squat clean; you will do Triples adding 5-10# ONLY ea. set. The point is to have a lot of light triple sets to work on Technique.

Record last set.

B: Squat Clean (Work up to 75-80% Single)

After you hit your last Triple set at 60%, you will start at 65% and do singles until you reach 75-80%. This is NOT a one rep max. These are Technical singles. TECHNIQUE > Weight.

You will NOT go till failure. Each of your cleans from 40%-80% should look the exact same.

Record your last single.

Accessory

Turkish Get Up (30)

For Quality not time. Complete 30 Turkish Get Ups however you please- just make sure you do 15 each arm.

Be sure to hit each POP (Point of Performance) on the way up and down.

January 22, 2018

1/22/2018

CrossFIt Windansea – CrossFit Weightlifting A: Squat Clean (Work up to 60% Triple) Starting at 40% of your 1 rep squat clean; you will do Triples […]
January 20, 2018

1/21/2018

CrossFIt Windansea – CrossFit Metcon Metcon (No Measure) EMOMx12 E: 20-25 Abmats O: 20 DB Bench Press Rest 5 min EMOMx12 E: 25 DU + 8/5 […]
January 19, 2018

01/19/2018

CrossFIt Windansea – CrossFit Metcon Metcon (Time) 4rft: 400m Run 30 Push Press (65/45) 20 JC2BCrossFit.com
January 18, 2018

1/18/2018

CrossFIt Windansea – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAPx25 100m SB Carry 21 Goblet Squats (53/35) 15 Burpee Box Jump Overs 9 V-Ups