by Colin | Mar 1, 2015 | Blog / Workouts
A. Snatch balance practice – Take 10 minutes to work up to a moderately heavy set of 2. B. High hang snatch – Work up to a moderately heavy set of 2, then do 3 more sets at that weight. C. 6 rounds for time of: 8 DB snatches per arm (heavy but not maximal)...
by Colin | Feb 27, 2015 | Blog / Workouts
A. Bench press – Work up to a heavy set of 3. B. CF Games Open workout 15.1 variation. We will not be doing a max clean and jerk for the second part of this workout, simply because we tested the C&J earlier this week, and also because it’s kind of dumb...
by Colin | Feb 26, 2015 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week. ***Please note that the 9 am and 12 noon classes are cancelled today for the teacher PD day sessions. 6 am and evening sessions are as...
by Colin | Feb 25, 2015 | Blog / Workouts
<– Here’s Catherine with her PR clean and jerk of 115 lbs earlier this week. She wrote, “I am not as scared to push the weight above my head anymore, but I still have to silently tell myself that I can do it before hand.” True that… I...
by Colin | Feb 24, 2015 | Blog / Workouts
A. Back squat – Find your 3 rep max (or heavy set of 3). B. 3 rounds, not for time: ME ring dips (scale to bar dips, assisted dips, or push-ups) 5 weighted pull-ups (scale to ME pull-ups or foot-assisted ring pull-ups) 30 GHD hip extensions (partition as...
