monday 12.21.15

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Thank you to everyone who came out to the Holiday Party. It is always one of the best nights of the year. Already looking forward to next years party.
1. dynamic

2. FRONT SQUAT: 5×2

80% or up 10# from last week

3. 3 rounds

50 wallball (20/14)

100 double unders

6 thoughts on “monday 12.21.15

  1. crossfitadmin Post author

    LAB:
    Before Class
    1) CLEAN & JERK:
    5 singles at 85% of 1RM C&J.
    Must make 4/5 attempts successfully to increase the weight next week.
    Target 5kg increase / week if work sets are above 120kg.
    Target 2.5kg increase / week if work sets are below 120kg.

    2)FRONT SQUAT
    5×2
    Start at 80% of 1RM Front Squat. Keep the weight constant across all sets.
    Target 5kg increase / week if work sets are above 150kg.
    Target 2.5kg increase / week if work sets are below 150kg.

    3) STIFF LEG DEADLIFT
    TIPS:
    https://youtu.be/yOP3Ptp_wm0
    Points Of Performance
    Clean Grip
    Maintain same slight knee bend throughout the entire movement
    Push the Hips Back
    Keep Straight Lumbar Curve
    Feel the Stretch in your Hamstrings
    Raise Quickly, Bringing your Hips to the Bar
    _________________
    Start at 60% of your 1RM Deadlift. Keep the weight constant across all sets.
    Target 5kg increase / week if work sets are above 100kg.
    Target 2.5kg increase / week if work sets are below 100kg.

    Reply

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