Mon June 6, 2016
Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB. Prices just went up to 35 dollars per team, and will go up to 40 dollars on June 13. Get your team registered by signing up on the sheet on the front desk!
A. Snatch – Quickly work up to heavy double for the day (drop from top, quick reset)
Scale:
Hang Squat Snatch
OR
Power Snatch + OHS
B. Drop weight to 80% of part A, and complete 3 sets of 2 at this weight, focusing on perfect movement and technique on each rep
C. Back Squat (pause at bottom, no bounce out) – Quickly work to challenging triple for the day
D. For Time (11 min cap):
Run 200m / Row 250m / Assault Bike .4 mi
25 OHS (95/65)
25 Burpees
25 KBS (53/35, ADV 70/53)
Run 200m / Row 250m / Assault Bike .4 mi
Sat June 4, 2016
Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB. Prices just went up to 35 dollars per team, and will go up to 40 dollars on June 13. Get your team registered by signing up on the sheet on the front desk!
“Filthy Fifty” For Time (35 min time cap)
***Workout for the BIG BOARD – Top 5 men and Top 5 women RX get super famous
50 Box jumps (24/20’’)
50 Jumping pull-ups (PU bar 3-4’’ below wrist with arms outstretched standing)
50 Kettlebell swings (35/26#)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45/33)
50 Hip extensions
50 Wall ball shots (20/14# to 10/9 ft)
50 Burpees
50 Double unders
Fri June 3, 2016
A. Deadlift – FIND 1 RM with PERFECT form
40% x 6, 50% x 6, 60% x 5, 65% x 4, 70% x 3, 75% x 2, 82% x 1, 88% x 1, 94% x 1, TEST
B. 4 Rounds (24 min cap):
Run 400m / Row 500m / Assault Bike .7 miles
12-9-6-3 of Thrusters (Weights listed at bottom)
10 Burpee Pull-ups (ADV 10 Bar Muscle-ups)
Thruster weights (RX)
75/55, 95/65, 115/75, 135/85
Thruster weights (ADV)
115/75, 135/85, 155/95, 175/105
Thur June 2, 2016
1. TESTING for ONE-REP MAX lifts finishes up with the Deadlift on Friday. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
2. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. Rope Climb Technique Work x 10 minutes
B. Handstand/Inverted Practice x 10 minutes
*HS Hold
*Rotations around box
*Shoulder touches
*Tripod to headstand
*Kipping HSPU
*HS Walking
*Free-standing Handstand
C. For Time (20 min cap):
Run 800m
30 Wall-Balls (20/14# to 10/9 ft)
30 Ring Rows
3 Wall-Climbs
Run 400m
20 Wall-Balls (20/14# to 10/9 ft)
20 Ring Rows
2 Wall-Climbs
Run 200m
10 Wall-Balls (20/14# to 10/9 ft)
10 Ring Rows
1 Wall-Climb
***ADV elevate feet for ring row
***For all Snatch work today, focus on deliberate movement patterns. If you rush through the positions, you will miss key points of the form. Take your time and be “accurate” with each portion of each rep. Take note of how each rep leads into the next rep of the complex, such that movement pattern should emulate the prior movement
Example: Hang snatch High Pull into Power Snatch
Does your Power Snatch “pull” resemble the high hang pull, or does "pull form" deviate when you move into the snatch?
A. Work to challenging weight for “Warm-up” complex, focusing specifically on generating power properly from the hip such that it translates into parts B and C (elbows high and outside!)
Perfect Snatch Deadlift to waist
Hang Snatch High Pull
Hang MUSCLE Snatch
B. Reduce weight to work on the OHS portion of complex, then
Work to challenging weight for complex:
Perfect Snatch Deadlift to waist
Hang Snatch High Pull
Hang Power Snatch
OHS x 2 reps
C. Reduce weight and work back up to challenging weight for complex:
Perfect Snatch Deadlift to waist
Hang Snatch High Pull
Hang Power Snatch
Hang SQUAT Snatch
