1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

New Cycle coming at ya

June 08, 2015

For the next 4 weeks, order the strength work will be:

Monday – 5 sets of 2 Hang Clean, diagnosis 1 Split Jerk, 3 sets of 3 Clean Pulls

Wednesday – 4 sets of 2 Snatch Balance, 5 sets of 3 Front Squat

Friday – 5 sets of 1 Power Snatch, 1 Hang Squat Snatch, 4 sets of 2 Back Squat with a 3 second pause at the bottom.

Tuesday’s Benchmark is a classic CrossFit couplet – “Diane” – 21-15-9 of Deadlift 225/155, Handstand Pushups.  In the coming weeks we will re-test The Chief, Filthy 50 and DT.

Couple of more highlights for the week – Season 3 of Orange is the New Black drops on Netflix Friday and the Swim WOD is Saturday.

Workout of the Day

Strength/Skill

Week 1 of 4

5 sets of 2 Hang Clean, 1 Split Jerk

Target weight is 70% of 1RM Clean and Jerk

Take 10 minute to get warm, then work 5 heavy sets of this complex.  Hang position is your call – anywhere from mid thigh, Position 2, or below the knee

3 sets of 3 Clean Pulls

Target weight is 85% of 1RM Clean and Jerk

Once you have completed the Clean/Split Jerk complex, you should be warm.  Review the video – there should little to no elbow bend and no hitching of the chest towards the bar.  Think of this as a deadlift into extension.  Ideally, you will hold the bar for all 3 pulls, but that is not required.  If you need to drop and pull, that is acceptable.

Conditioning

12-10-8-6-4-2

Chest to Bar Pullup

Burpee Box Jump 24/20

10 minute cap

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