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W.O.D.

Starting Next Friday (10/12) we will begin holding CFMG's first mobility based class led by Coach Casey. Wouldn't it be great to attend a mobility class after a long week of training?!?!? Casey will be putting together mobility drills based on all the WODs we have completed earlier in the week. This class will be happening during the slot that is usually reserved for the 6pm CrossFit class. If you'd rather come in to complete the WOD you may do so as long as you don't interfere with the mobility class (Please speak with Casey prior to starting your WOD so you know exactly where the mobility class will be working). This is a trial period for the mobility class so nothing is set in stone at this point. The cost for the mobility class is included in your regular membership dues so come on in and become a Supple Leopard!




WOD:

-12 min AMRAP-

400m run

10 Toes-to-bar

15 Push-ups

Rest 5 min

-12 min AMRAP-

12 Deadlifts (135#/95#)

10 Hang power cleans (135#/95#)

8 Barbell Lunges, bar in front rack (135#/95#)

200 m run



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For the next few weeks Mondays will be a dedicated Olympic Weightlifting day at CFMG. We will be doing no conditioning on this day and if you skip because of that you truly will be missing out :). Your coaches may give you corrective exercises to fix any issues you are having with one of the Oly. Lifts so come ready to learn!

Skill:

Learn the Burgener Warm-up/Skill transfer exercises

With a PVC or barbbell:

Burgener Warm-up (3 reps of each):

  1. Down and up
  2. Elbows high and outside
  3. Muscle snatch
  4. Snatch lands
  5. Snatch drops

Skill Transfer exercises (3 reps of each):

  1. Snatch push-press (feet under hips)
  2. Overhead squat (feet in sqt. stance)
  3. Press under (feet in sqt. stance)
  4. Heaving snatch balance (feet in sat. stance)
  5. Snatch balance (feet start under hips)

SWOD:

“You Pick the Lift”

Snatch -or- Clean and Jerk 6/4/4/3/3/3/3

The first set of 6 reps should be relatively light but aim to make the set of 4 reps around 70% of your 1RM, add weight to the barbell as you move through the sets. Work on pulling yourself under the barbell in a full squat, even on your lighter sets. You goal should be to develop the correct movement pattern! You have plenty of time to finish your strength training so SIT DOWN and REST between sets.


History of Olympic Weightlifting

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Open Gym

9am-Noon

You know you've said it!


AMRAP in 6 min

5 Pull-ups

10 Air Squats

Rest 3 min

AMRAP in 6 min

10 box jumps (24”/20”)

3 wall climbs

Rest 3 min

AMRAP in 6 min

5 Deadlifts (225#/135#)

10 HR push-ups

Your score will = total reps completed. Bring a pen and paper. Sealed

Free Beginner WOD at 10am

10 Air Squats

10 Push-ups

5 Burpees

200m run

-AMRAP in 15 min-


Barbara and Darren at Half Dome. When's the last time you used your fitness outside of the gym?


WOD:

-5 rounds for time-

200m run

5 Squat cleans (135#/95#)

5 Shoulder-to-overhead (135#/95#)


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Mobility:

A1) Racked position mobility drill, 1 min each arm x 2 sets

A2) Bully stretch, 1 min each arm x 2 sets

SWOD: Take 20 min to reach a 1RM split jerk


Skinny Fat

Cooking a Breakfast Gallimaufry

 


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Mobility: Shoulder distraction drill, 1 min each arm x 2 sets


WOD:

"Nicole"

AMRAP in 20 min

400m run

Max rep pull-ups (unbroken)

Your score will = the total amount of pull-ups you complete over the course of the WOD


Glutes - The Sleeping Giants

Clean Mass Gain: Case Study

Field trip to Flip Force Academy this Thursday!


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Coach Ian wants you to go HAM on your back squats today!


SWOD: Take 20 min to reach a 1RM Back Squat

WOD:

Tabata Burpees (post lowest reps)

Rest 2 min

Tabata Plank hold (Un-scored)


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