CrossFit WOD, April 18, 2019

Sweet and SourInspirationRECIPE: Paleo Meatloaf
https://www.delish.com/cooking/recipe-ideas/a25363131/paleo-meatloaf-recipe/Warm-upWarm-upI. Game Day

II. Clean progression:
5 Muscle Hang Cleans (pocket)
5 Pocket Cleans
5 Hang Cleans (knee)
5 Cycled Hang Cleans
5 “Bounce Cycle” Cleans (chest up)

III. 10 minutes to build to a heavy set of 3 Hang Power Cleans
*use this time to determine and gather weight for metcon.MetconMetcon (AMRAP – Reps)7 SETS ON A 3:00 CLOCK…
25/20 Cal Row
Max Hang Power Clean
-Rest 1:00 b/t Sets-
R1 & R2 – 135/95
R3 & R4 – 115/80
R5 & R6 – 95/65
R7 – 65/45
*score only hang power clean repsSCALING: we want to see a sustainable sprint on the row but the key is that it is still a SPRINT. This will give you more time on the bar. We are looking for big sets with the remaining time. Any rest or dropping on the bar should happen fast. If you do drop the bar get right back on it. Reps should increase as the load goes down.
ROW — Athletes can sub for a bike, ski, or run if necessary. Both should still be a sprint within 1:10-1:30 time frame.
POWER CLEAN — Decrease the load as needed. Your first set you should be able to cycle 2-4 reps at a time, and then larger sets each round from there.Metcon (AMRAP – Reps)7 SETS ON A 3:00 CLOCK…
25/20 Cal Row
Max Hang Power Clean
-Rest 1:00 b/t Sets-
R1 & R2 – 185/125
R3 & R4 – 155/105
R5 & R6 – 135/95
R7 – 95/65
*score only hang power clean repsSCALING: we want to see a sustainable sprint on the row but the key is that it is still a SPRINT. This will give you more time on the bar. We are looking for big sets with the remaining time. Any rest or dropping on the bar should happen fast. If you do drop the bar get right back on it. Reps should increase as the load goes down.
ROW — Athletes can sub for a bike, ski, or run if necessary. Both should still be a sprint within 1:10-1:30 time frame.
POWER CLEAN — Decrease the load as needed. Your first set you should be able to cycle 2-4 reps at a time, and then larger sets each round from there.Optional Accessory WorkBOULDER SHOULDERS:
10 Rounds
5 Front Delt Raise
5 Lateral Delt Raise
5 Rear Delt Raise
*use light db’s or 5-10lb plates. goal is to perform all 15 reps per round without resting. scale to 5-8 rounds if needed.NewsSATURDAY APRIL 27th 2019 at 9:00 am Fairfield County Special Olympics and TFA invite you and your family to join us and help support the 2019 Special Olympics Powerlifting Team.

You will test your strength in deadlift and bench press and help raise money to support the team with new equipment, entry fees, transportation, and more!

This is our second year hosting “Lifting the Limits” and we want it to be even better than last year! Get signed up today: https://fairfieldcountyathletics.regfox.com/lifting-the-limits-2019

Leave a Comment

Your email address will not be published.

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

MEMBERSHIP HOLD REQUEST

To Request a membership hold, please fill out the form below. Warning, by filling out this form your membership will not be put on hold. This form is simply a way to let us know you would like to request a membership hold. We will then review your request, then reach out to you to confirm.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$15 Per Class

OUR Information:

Location:

702 S Ewing St, Lancaster, OH 43130, USA

PHONE:

GIVE US A CALL
(740) 277- 7148

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.