Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 2 reps
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1 rep
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets):
Clean x 1 rep
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps
This is the same sequence as last week. Your goal should be to make slight increases in the weights used, or keep them the same and note differences in comfort with that load this week.
B. crosssfit.com from 121015
For max reps:
Tabata Air Squat
Tabata Deadlift, (155/105 lb.)
Tabata Air Squat
Tabata Deadlift, (155/105 lb.)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Box Brief:
We are excited to announce we will be hosting @mikeburgener and the @crossfit_weightlifting course on Feb 6-7, 2016. This course is open to everyone, your L1 is not required.
Register here: https://www.regonline.com/builder/site/Default.aspx?EventID=1761604.
Two days are spent detailing each lift (snatch on Day 1, clean and jerk on Day 2). The focus is on participants experiencing the basic positions and learning the foundational teaching points for instructing others to achieve them. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to training and are indispensable to CrossFit programming and developing a well-rounded athlete.
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