Mobility and extra shoulder mobility
Wu x 1
Group mobility and Wu
Strength EMOTM for 8 min
3 Power clean @ (70%) 195
5 hr Pushups
These felt great, on my toes for a couple but most were feeling good.
Split jerks 5 x 3
Wu with group
Bar/ 155 felt Ok get off my toes
165 felt crappy / 175 felt crappy / 135 felt crappy! Seem to be on a backward slope! Boo
Great class Kevin, great work 6 amer’s!
Ginette
Mobility
Warm up x1 (15reps)
Group mobility
EMotm for 8 minutes:
-3 power cleans #50
-5 HR pushups
Split jerks x3: 35, 45, 45, 50, 55
Nice sharing the bar with you Jackie….great coaching Kevin!
Chantal L.
WU x 1 – 15 reps
Group WU and Drills
EMOTM 8 mins
3 P clean (100#)
5 HR Pushups
Split Jerks x 3
95-105-110-115-115
Kevin
EMOTM for 8 Min
3 Power cleans (185#)
5 HR Pushups
Split Jerks x3
135-160-170-195-210-210
Lab Work
Dog Sled Push x 20m
Sled
Sled + 45#
Sled + 70#
Sled + 80#
Sled + 90#
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
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Please cancel my 6 am thank you
Please cancel my 6 am. Thank you
MOB & WU × 1 (15R)
Group mobility
Group practice for movements
EMOTM for 8 min
3 Power Cleans @ 55#
5 HRPU
Split Jerks
45, 45, 50, 55, 55
Fun times on the bar with Ginette!
Thanks for the excellent coaching Kevin.
Mobility and extra shoulder mobility
Wu x 1
Group mobility and Wu
Strength EMOTM for 8 min
3 Power clean @ (70%) 195
5 hr Pushups
These felt great, on my toes for a couple but most were feeling good.
Split jerks 5 x 3
Wu with group
Bar/ 155 felt Ok get off my toes
165 felt crappy / 175 felt crappy / 135 felt crappy! Seem to be on a backward slope! Boo
Great class Kevin, great work 6 amer’s!
Mobility
Warm up x1 (15reps)
Group mobility
EMotm for 8 minutes:
-3 power cleans #50
-5 HR pushups
Split jerks x3: 35, 45, 45, 50, 55
Nice sharing the bar with you Jackie….great coaching Kevin!
WU x 1 – 15 reps
Group WU and Drills
EMOTM 8 mins
3 P clean (100#)
5 HR Pushups
Split Jerks x 3
95-105-110-115-115
EMOTM for 8 Min
3 Power cleans (185#)
5 HR Pushups
Split Jerks x3
135-160-170-195-210-210
Lab Work
Dog Sled Push x 20m
Sled
Sled + 45#
Sled + 70#
Sled + 80#
Sled + 90#
Lab:
5 rounds of
5 hspu progression
10 kb pushups
bw-20#-20#-20#-bw
EMOTM for 8 min
3 Power Cleans @ 155#
5 HRPU
Split Jerks
135-140-150-160-160
Was dipping too much, causing my body to move forward on the land. Kevin helped me out with the dip and pointed out my landing is not long enough.
EMOTM for 8 Min
3 Power cleans (125#)
5 HR Pushups
Split Jerks x3
115-125-135-145-145
EMOTM for 8 min
3 Power Cleans 100#
5 HR Pushups
Split Jerk 5×3 reps
65-70-75-80-80% up to 95# (need some practice!)
Great job on your first class Tara! and your 2nd class Julie!
Cleans @ 100#
Split jerks: 3x 80-85-95-100-100
EMOTM for 8 min.
3 power cleans # 70
5 HR push-ups
Split Jerk
3x (45, 65, 70, 75, 80, 80) actually felt really good, must have been that Oly class 🙂
Thanks Mario!
– Mob
– WUx1 (15 reps)
EMOTM 8
– 3 power cleans @ 100#
– 5 HRPU
Split Jerk x3
95-100-110-115-115
WU × 1 (15R)
Group mobility
Group practice for movements
EMOTM for 8 min
3 Power Cleans @ 155#
5 HRPU
Split Jerks x3
135-145-160-170-170
mob wux1 15 rep
group mob wu
EMOTM for 8 min
3 power clean 125#
5 HR push up
split jerk x 3
105-110-115-115-115
pratice landing
All study and no crossfit makes Val something something…
Saaaaammmmmee 🙁
Mob + WU x1 (15 reps)
Group mob
EMOTM for 8 mins
3 power cleans 40#
5 HR push ups
Split Jerk x3
50-55-60-65-65
Thanks Chantal! Great Class!
mobility Wux1
EMOTM @ 175
Split Jerks x3
175-195-205-215-215
Mobility
WUx1 (15Reps)
Group Mobility
EMOTM 8Min
-3 Power Cleans @ 85#
-5 HR Pushups
Split Jerks x3
55-60-65-70-70
Fun Class Thanks Chantal!!
– Mob
– WUx1
EMOTM 8
– 3 KB Cleans x 50#
– 5 HRPU
Split Jerk x3
95-100-110-115-115
Thanks Tom & Ryan for sharing the bar tonight.
Mob + WUx1 + Shoulder Mob + Group WU
EMOTM 8 min
– 3 P.Clean 70% (170#)
– 5 HR Pushups
Split Jerk 5x3reps (65-70-75-80-80%)
160-170-185-185-185#
** held 75% for last 3 sets, technique work