HAPPY BIRTHDAY FOR TOMORROW, TEWIE GOUWS!
08h00 – 09h30
Olympic Lifting
1 Hang power snatch + 1 snatch balance + 1 snatch
6 x 1 (80%, or add 5-10kg from last week)
*One set is the sequence above performed once through.
1 Hang power clean + 1 hang clean + 1 clean
6 x 1 (80%)
*One set is the sequence above performed once through.
Split jerk
Build quickly to max, then,
80% x 2 x 3
09h30 – 10h30
Open Gym / Champion’s League WoD 4
08h00 – 09h30
Olympic Lifting
1 Hang power snatch + 1 snatch balance + 1 snatch
6 x 2 (75%)
*One set is the sequence above performed twice through.
1 Hang power clean + 1 hang clean + 1 clean
6 x 2 (75%)
*One set is the sequence above performed twice through.
Split jerk
Singles to max
09h30 – 10h30
CrossFit Class – Champions League WoD 3
100m-80m-60m-40m-30m-20m-10m
Shuttle sprint
Broad jump
Bear crawl
*Use two lines, 10m apart.
**12 minute time cap
08h00 – 09h30
Olympic Lifting
1 Hang power snatch + 1 snatch balance + 1 snatch
6 x 2 (65%)
*One set is the sequence above performed twice through.
1 Hang power clean + 1 hang clean + 1 clean
6 x 2 (65%)
*One set is the sequence above performed twice through.
Practice the split jerk for 15 minutes
09h30 – 10h30
Open Gym
HAPPY BIRTHDAY EMILE SCHUTTE!!!
Olympic Lifting
Snatch from blocks
2 x 6 (progressive)
Power clean
Singles to max
Jerk from the racks
Work up to a heavy single
Don’t forget about the open gym tomorrow at 09h00. This will take place after the regular class. The open gym time does not fall under regular paid classes, you attend at your own discretion. It’s an opportunity to get an extra session in to work on weaknesses or to hit a workout you might have missed.
Clean pulls
3 x 5
Power clean + Jerk
2+1 x 6
Shuttle sprints
On the minute for 10 minutes
