• 10 RDL WITH BARBELL
• 5 HANG POWER CLEANS
• 5 FRONT SQUATS
• 5 TALL SQUAT CLEANS
• 5 SHOULDER PRESS
• 5 JERKS (PUSH JERK OR SPLIT JERK)
• 5 LIGHTLY WEIGHTED CLEANS
• 30/24 CAL MACHINE
•3 CLEANS HEAVIER THAN FIRST SET
1/26/2023 - CrossFit - Weightlifting
•1 HALTING CLEAN GRIP PULL+1 HANG CLEAN+1 JERK
EMOM X 6
•1 HALTING CLEAN GRIP PULL+HANG CLEAN+1 FRONT SQUAT+1 JERK
1/26/2023 - CrossFit - Metcon
•7 PULL-UPS
•9 PUSH PRESS (95/65)
THEN
5 ROUNDS
•7 FRONT SQUATS (95/65)
•9 HANG CLEANS (95/65)
**16 MINUTE TIME CAP**
1/26/2023 - RSCF Comp - Weightlifting
60 MIN ZONE 2 CARDIO
•10 MIN BIKE ERG
•10 MIN TREAD JOG
•10 MIN ROW
•10 MIN BIKE ERG
•10 MIN TREAD JOG
•10 MIN ROW
**MAKE SURE YOU ADHERE TO THE ZONE 2 HEART RATE PARAMETERS. ZONE 2 WHEN DONE CORRECTLY ENHANCES CNS AND TISSUE RECOVERY, SO ID YOU END UP GOING TOO HARD HEAR THAT WON'T HAPPEN
SESSION #2
•CLEAN 5X3
*SET BLOCKS SO THAT BARBELL IS SITTING JUST ABOVE THE KNEE
*WORK UP TO A HEAVY SET OF 3 (NOT TOUCH AND GO)
•BOTTOM TO BOTTOM FRONT SQUAT 5X5
*SET BLOCKS THAT LET THE BARBELL SIT AS IF YOU WERE AT THE VERY BOTTOM OF A FRONT SQUAT. 1 REP=UP THEN DOWN. STAND UP FOR A MOMENT BETWEEN REPS AND WORK TO A HEAVY TRIPLE
•CLEAN GRIP PULLS 5X5 @ 105% OF YOUR CLEAN MAX
•30 SECOND SINGLE LEG LATERAL LINE HOPS EACH LEG *REST 30 SECONDS AFTER 1ST FOOT AND 60 SECONDS BETWEEN SETS
(3 SETS)
•DOUBLE JUMPS 5X3
1 REP=BROAD JUMP+BROAD JUMP+MAX DISTANCE BROAD JUMP
•SINGLE LEG DEPTH JUMPS 4X4 EACH LEG
START ON 20"BOX AND JUMP TO 24" BOX (SET FAR APART)
Comments
Vicki Malone 1 month, 3 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 70 lbs
Vicki Malone 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 14:21
Vicki Malone 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 14:21
Vicki Malone 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 14:21
Val Baheth 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 16:00
Notes: 13 rounds plus 11 reps
Javier Ramirez 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 15:38
Lainey Eddlemon 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 13:50
maria freeman 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 12:38
irina shport 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 12:55
Justin Kozak 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 11:14
Brant Faircloth 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 15:29
Colin Finnegan 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 215 lbs
Colin Finnegan 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 9:14
Charley Chehardy 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 10:55
Evan Venable 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 15:27
Gabi Alford 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 16:13
Austin Henrikson 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 12:20
Rachael Pribulsky 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 15:50
Connor Henry 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 12:42
Allison Junca 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 14:50
Sergi Lendinez 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 15:07
Evan Venable 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 185 lbs
Angela Puckett 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 125 lbs
Emily Sauce 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 185 lbs
Connor Henry 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 185 lbs
Gabi Alford 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 110 lbs
Allison Junca 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 115 lbs
Rachael Pribulsky 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 115 lbs
Conrad Brethold 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 155 lbs
Sergi Lendinez 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 135 lbs
Charley Chehardy 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 135 lbs
Lauren Hensley 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 80 lbs
Brant Faircloth 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 145 lbs
Kerri Lee 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 10:05
Christopher Carroll 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 135 lbs
Kerri Lee 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 175 lbs
Ben Sanders 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 16:24
Erin Shipley 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 15:40
Ashlyn Barclay 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 14:19
Steven Venturi 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 10:19
Julie Schneider 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 12:18
Julie Schneider 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 125 lbs
Beena Pfifer 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 16:55
Beena Pfifer 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 80 lbs
Kristi Kron 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 15:18
Kristi Kron 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 115 lbs
Marqui Gilliland 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 115 lbs
Karla Campesi 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 16:16
Karla Campesi 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 65 lbs
Todd Sumrall 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 15:40
Todd Sumrall 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 235 lbs
Sean Pfifer 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 12:17
Sean Pfifer 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 195 lbs
Patrick Morris 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 16:32
Patrick Morris 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 155 lbs
Drew Lyons 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 13:17
Drew Lyons 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 135 lbs
Benjamin Bradford 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 13:29
Benjamin Bradford 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 155 lbs
Jonathan Arnold 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 10:32
Jonathan Arnold 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 235 lbs
Kenny Landeche 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 15:29
Davis Heebe 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 14:30
Danielle Miles 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 14:15
Kaiti Hoover 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 11:36
Danielle Miles 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 140 lbs
Kenny Landeche 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 205 lbs
Davis Heebe 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 135 lbs
Kaiti Hoover 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 90 lbs
Justin Cifreo 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 185 lbs
Audra Jones 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 15:52
Justin Cifreo 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 14:32
Rhone Meche 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 14:05
Rhone Meche 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 165 lbs
Ben Haines 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 11:45
Jack Gonsoulin 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 11:00
Chris Decuir 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 14:38
Chris Decuir 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 155 lbs
Charlie Mayeux 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 10:45
Mimi Tompkins 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 15:19
Charlie Mayeux 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 155 lbs
Madalyn Mahfouz 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 15:31
Ashleigh Gnat 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 13:17
Ashleigh Gnat 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 115 lbs
Ben Haines 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 185 lbs
Jack Gonsoulin 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 225 lbs
Mary Green 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 85.0 lbs
Olivia McClure 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 100 lbs
Olivia McClure 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 14:27
Audra Jones 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 15:52
Artie Fillastre 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 16:00
Notes: 13 + 15
Nancy Patout 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 15:51
Audrey Good 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 15:34
Tony Ippolito 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 16:00
Notes: 13 + 8
Sarah Teague 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 13:56
Alice Brown 1 month, 4 weeks ago / Reply
1/26/2023 - CrossFit - Metcon: 12:50
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Vicki Malone 1 month, 3 weeks ago / Reply
1/26/2023 - CrossFit - Weightlifting: 70 lbs