Complex SundayBy Kevin Wood / July 29, 2018 July 29, 2018 5 Power Cleans 5 Front Squats 5 Push Jerks Build to a heavy set Remi shows a solid pike position
Heather Beck July 29, 2018 at 10:52 am Open gym with Stacey and Amanda 800m Run 30 burpees 50 walking lunges 400m 40# sandbag carry 30 weighted step ups 20′ 20# kettlebells 50m farmer carry 20# 800m Run 27:28
Christie Neate July 29, 2018 at 11:41 am 5 Power Cleans 5 Front Squats 5 Push Jerks 55-75-85-90-95# Thanks for sharing the bar Corinne & the class Shane!
Mark July 29, 2018 at 4:29 pm Spark CrossFit – Phoenix, AZ Barbell Church Warm-up 2 minutes of monostructural movement Down & Backs for WL Barbell Warm-up for Snatch Weightlifting Take ~10 min to warm-up to working sets A: Snatch (6 sets of 2-3 reps @ 75-80%) 3×3 @ 75% – 65# x 3 3×2 @ 80% – 75# x 2, 85# x 1 2 minute clock Strength Work Take ~8-12 min to warm-up to working sets depending on movement B: Back Squat (4 sets of 5 reps @ 80%) – 185# 2 minute clock C: Push Press (3 sets of 5 reps @ 75%) – 95 # x 1, 115# x 2 1.5 minute clock D: Snatch Pull (4 sets of 5 reps @ 110% of 1RM Snatch) – 195# 2 minute clock
Cara July 30, 2018 at 6:18 am Forgot to pot yesterday OG: Snatch – heavy single Power snatch x3 @85#, x2 @105# Full snatch x2 @125# Singles: 135-145-155-165(f)(f)-145-145-145-145-145# Class: Complex: 85-105-115-125# Core cashout It was a good Sunday of liftin & sweating everywhere! Thanks Shane
Nick Simpson July 30, 2018 at 8:33 pm OG 12-10-8-6-4-2 Deadlifts @225# Knee Raises Box Jumps @20″” Time > 9:46
Derek August 1, 2018 at 9:30 pm 5 Power Cleans 5 Front Squats 5 Push Jerks 95-115-135-155-165lb Build to a heavy set Thanks Shane!
Open gym with Stacey and Amanda
800m Run
30 burpees
50 walking lunges
400m 40# sandbag carry
30 weighted step ups 20′ 20# kettlebells
50m farmer carry 20#
800m Run
27:28
5 Power Cleans
5 Front Squats
5 Push Jerks
55-75-85-90-95#
Thanks for sharing the bar Corinne & the class Shane!
Spark CrossFit – Phoenix, AZ
Barbell Church
Warm-up
2 minutes of monostructural movement
Down & Backs for WL
Barbell Warm-up for Snatch
Weightlifting
Take ~10 min to warm-up to working sets
A: Snatch (6 sets of 2-3 reps @ 75-80%)
3×3 @ 75% – 65# x 3
3×2 @ 80% – 75# x 2, 85# x 1
2 minute clock
Strength Work
Take ~8-12 min to warm-up to working sets depending on movement
B: Back Squat (4 sets of 5 reps @ 80%) – 185#
2 minute clock
C: Push Press (3 sets of 5 reps @ 75%) – 95 # x 1, 115# x 2
1.5 minute clock
D: Snatch Pull (4 sets of 5 reps @ 110% of 1RM Snatch) – 195#
2 minute clock
Forgot to pot yesterday
OG:
Snatch – heavy single
Power snatch x3 @85#, x2 @105#
Full snatch x2 @125#
Singles:
135-145-155-165(f)(f)-145-145-145-145-145#
Class:
Complex:
85-105-115-125#
Core cashout
It was a good Sunday of liftin & sweating everywhere! Thanks Shane
OG
12-10-8-6-4-2
Deadlifts @225#
Knee Raises
Box Jumps @20″”
Time > 9:46
5 Power Cleans
5 Front Squats
5 Push Jerks
95-115-135-155-165lb
Build to a heavy set
Thanks Shane!