Mon June 20, 2016
Cass Clash workouts now released in the Members Only group on Facebook. If you aren't part of it, ask a coach to give you access!
Cass Clash Partner Competition coming up on Saturday July 2nd! It's only 3 weeks away!
Deadline to register your team is June 27th (one week away)
RX and scaled divisions
Same gender teams
3 Workouts + 1 Floater
Prizes
Drinks in PB after
#community
Get your team signed up now!! Registration form on front desk
A. 3-Position Snatch – Now performed “top down” – Hang, Below knee, ground
(work to complete all three reps without dropping barbell)
Quickly work to challenging but smooth weight for the day
Then Drop weight to 80-85% of top weight and complete one more set of 3-pos snatch, working on reinforcing perfect movement patterns
Scale as:
3-Position Power Snatch + OHS after each rep
B. Back Squat “clusters” now as TWO SETS OF THREE to be performed as follows:
3 reps, rack bar, rest 10 seconds, 3 reps, rack bar, Rest 2 minutes
***So each “cluster” consists of SIX total reps
Complete 3-4 sets of increasing weight
***Make sure to go heavier than last week (up to 80-85%)
C. Complete AMRAP of each, as follows:
AMRAP 2 min – 30 OHS (95/65#) – Max Bar-facing Burpees in remaining time
Rest 3 min
AMRAP 2 min – 30 TTB – Max Double Unders in remaining time
Rest 3 min
AMRAP 2 min – 30 Wall-Balls (20/14#) – Max Power snatch (95/65# in remaining time)
***Score is TOTAL "MAX REPS" of each set added together
Sat June 18, 2016
Cass Clash workouts now released in the Members Only group on Facebook. If you aren't part of it, ask a coach to give you access!
Cass Clash Partner Competition coming up on Saturday July 2nd! It's only 3 weeks away!
RX and scaled divisions
Same gender teams
3 Workouts + 1 Floater
Prizes
Drinks in PB after
#community
Get your team signed up now!! Registration form on front desk
A. Thrusters (from rack) – Quickly work to challenging weight for 3 reps
B. Drop weight to 95/65 lbs as “RX” and complete “AMRAP 1 min” focusing on speed of reps, and trying to stay unbroken for the entire minute
C. Hero Workout “Tumilson” – 8 Rounds FOR TIME (20 min cap):
Run 200m
11 Burpee Deadlifts with KB’s or DB’s
Weight for Burpee DL = 53/35 if using KB’s, or 50/35 if using DB’s
Burpee-Deadlift = 1 pushup on KB's or DB's plus a deadlift
Fri June 17, 2016
Cass Clash workouts now released in the Members Only group on Facebook. If you aren't part of it, ask a coach to give you access!
Cass Clash Partner Competition coming up on Saturday July 2nd! It's only 3 weeks away!
RX and scaled divisions
Same gender teams
3 Workouts + 1 Floater
Prizes
Drinks in PB after
#community
Get your team signed up now!! Registration form on front desk
A. Alternate Movements x 5 sets each:
***Try to slightly increase difficulty on final set of 5 from last week’s number
Strict Pull-ups – 5 x 5 (increase load on each set to a tough set of 5)
Strict Dips – 5 x 5 (increase load on each set to a tough set of 5)
B. Split Jerks (from rack) – Focus on PERFECT movement under the bar, good footwork etc…
7 sets of 2 reps, increasing from 60% to 75% over the course of 7 sets
C. Complete each workout as AMRAP 3 min with 3 min rest:
AMRAP 3 min:
4 Hang Power Cleans (110/75, ADV 165/110)
8 Pull-ups (ADV CTB)
Rest 3 min
AMRAP 3 min:
4 Shoulder to overhead (110/75, ADV 165/110)
8 Bar-facing Burpees
Rest 3 min
AMRAP 3 min:
3 Deck Squats/Reverse Burpees (ADV 3 Bar Muscle-ups)
8 Wall-Balls (20/14# to 10/9 ft)
Thur June 16, 2016
Cass Clash workouts now released in the Members Only group on Facebook. If you aren't part of it, ask a coach to give you access!
Cass Clash Partner Competition coming up on Saturday July 2nd! It's only 3 weeks away!
RX and scaled divisions
Same gender teams
3 Workouts + 1 Floater
Prizes
Drinks in PB after
#community
Get your team signed up now!! Registration form on front desk
A. 5 attempts at max distance Catapult throw in alley (not in gym) with Med-Ball (20/14#)
https://www.youtube.com/watch?v=rd3U5apd3KE
B. 5 attempts at max distance Seated chest pass throw with Med-ball (12/8#)
(back flush with wall, legs straight out in front) -https://www.youtube.com/watch?v=GXO1eYu4kr8
C. 20 Broad Jumps for max TOTAL distance (stick the landing on each jump)
D. 20 Bounding “Skips” for max TOTAL distance
E. Farmer’s Carry – 200m FOR TIME (53/35 in each hand, ADV 70/53 in each hand)
F. AMRAP 10 min:
Run 200m
25 Double-unders
Run 200m
50 DU
Run 200m
75 DU
Run 200m
100 DU
Run 200m
125 DU
Run 200m
150 DU
A. SLOW Snatch Deadlift (finish in scoop position)
Every rep should take 5 seconds. Slow and controlled, focusing exclusively on accuracy of all the proper positions from ground to scoop position.
Work up in weight as follows:
3 x 3 (increasing weight)
2 x 2 (increasing weight)
3 sets of 1 (increasing weight)
B. Snatch HIGH Pulls (same SLOW pull until mid-thigh, and then explode through middle)
Work up to challenging (perfect form) set of 2 reps
C. Work to challenging weight for complex:
1 Hang Snatch HIGH PULL
1 Hang Power Snatch
1 Hang Squat Snatch
D. Full Snatch
Work up to challenging single (without breaking form points practiced in A, B and C)
Ok if you miss the rep in the CATCH, but you should strive to have no errors or miscues in the movement from the ground to scoop position
