Thursday 8.23.18

 Coach Suz

Coach Suz

CrossFit Strength

Macrocycle: The Upsidedown 2.3

 

 

Competitor
Clean and Jerk
1 x 2+1 (65%)
1 x 2+1 (70%)
1 x 2+1 (75%)
1 x 2+1 (80%)
2 x 2+1 (85%)
 

Fitness
 Power Clean and Push Jerk
1 x 1+2 (65%)
1 x 1+2 (70%)
1 x 1+2 (75%)
1 x 1+2 (80%)
2 x 1+2 (85%)

 

Competitor/Fitness
Clean Pulls
4 x 2 (100%)

Front Squat
1x5(60% of 5 RM)
1x5(75% of 5 RM)
1x5(80% of 5 RM)
1x5(85% of 5 RM)
3x5(90% of 5 RM)
Compare to 8.09.18
Compare to 8.16.18

Lower from Candlestick as Slow as Possible
3x5

 

Post Scores to Comments

Announcements August 13-18

Kipping Workshop

**Update**
3, 30 minute workshops which will include skill work and homework. Wednesdays 8/29, 9/5, 9/12 @7:30pm, $30.  Sign up HERE! 

 

CFCL Team Challenge

In Teams of 5 CFCL Members*
For Time
1,600m Double Barbell Carry (135lbs on each Barbell)
500 Lateral Burpees over Planking Teammate**
1,600m Double Barbell Carry

*Each Team of 5 Must:
+ Consist of at least 2 Men and 2 Women.
+ Include 1 Member who has been at CFCL for less than 1 year.

**Team will have a total of 2 barbells weighing 135lbs to carry for 1,600m.  Teammates can share the loads in any way.

**500 lateral burpees are broken up and shared between teammates in any way, but once you rotate, everyone must do at least 1 lateral burpee before you can go again.

10 AM on Saturdays is preferable, but your team may meet at CFCL during any Open Gym time that fits your team members' schedules. If you are looking for teammates, please post on the main whiteboard at the gym or in the gym's group Facebook page to fill out your team.

Teams and Times will be kept on the Announcement Section of the Main Whiteboard trough September 16.  You have 1 month to complete. Enjoy!

Saturday 8.18.18

 Bernd

Bernd

CrossFit, CrossFit Strength, & Endurance

Macrocycle: The Upsidedown 2.2

 

Competitor/Fitness
In Teams of 3:
3 Rounds For Time
100 Alternating DB Snatches (50/35)
100 Wallballs (20/14)

*Share reps any way

 

 

Post scores to comments

CrossFit Strength (open gym)

Incline Bench Press
3 x 5 (95% of 5 RM)

2 x Super Sets
a. 10 DB Chest Flys
b. 10 DB Bent-over Rows

3 x Super Sets
a. 10 DB Bench Press
b. Hard Set Strict Pull-ups
c. Hard Set Narrow Push-ups
d. 10 DB Reverse Flys

 

Friday 8.17.18

 Jessica & Robyn

Jessica & Robyn

 

CrossFit, CrossFit Strength, & Endurance

Macrocycle: The Upsidedown 2.2

 

Competitor/Fitness
10 x 0:30 Rounds
Max Height Running Jump

 

Competitor/Fitness
For Time:
9-12-15-12-9
KB Swing (70/53/Medium - Heavy)
Burpee + Chest To Bar Pull Up

 

Post Scores to Comments

Thursday 8.16.18

 Rudy

Rudy

CrossFit Strength

Macrocycle: The Upsidedown 2.2
 

 

Competitor

Snatch
1 x 3 @ 70%
2 x 3 @ 75%
3 x 3 @ 80%
 

Fitness
 
Deadlifts for Speed + Max Height Jump* 10 x 2 (60%) + 1 *Rest 1:00 between sets

 

Competitor/Fitness

Snatch Pulls
3 x 3 @ 95%
 

Front Squat
1x5(60% of 5 RM)

1x5(75% of 5 RM)

1x5(80% of 5 RM)

2x5(85% of 5 RM)

1x5(90% of 5 RM)

Compare to 8.09.18

 

Lower from Candlestick
as Slow as Possible
3 x 4

Post Scores to Comments

Wednesday 8.15.18

 Coach Johnny and Greg

Coach Johnny and Greg

 

CrossFit & Endurance (Strength REST Day)

Macrocycle: The Upside down 2.2

 

Competitor/Fitness
4 Rounds for Time
10 Box Jumps (36"/30")
100' Walking Lunge
400m Run

 

Post Scores to Comments

 

Tuesday 8.14.18

 Mike G & Elaine

Mike G & Elaine

CrossFit, CrossFit Strength, & Endurance

Macrocycle: The Upsidedown 2.2

 

Competitor/Fitness
10 x 0:30 Rounds
1 Depth Drop + Max Height Jump

 

Competitor/Fitness
For Time:
30-20-10
Burpee + Alternating DB/KB Clean and Jerk (50/35)
Ab Hip Raises

 

Post Scores to Comments