December 28, 2010

“Randy” and Conditioning

Contact us now to set up an appointment for 2 Day On-ramp Course followed up by CrossFit Beginners Program

Warm Up

Joint Mobility and Line Drills

Workout of the Day (WOD)

“Randy”
75 Power Snatches 75M/45W
rest 10 minutes then:
3 Rounds for time of:
10 Left Arm KB Swings  53M/35W
10 Right Arm KB Swings 53M/35W
10 Left Arm KB Presses  53M/35W
10 Right Arm KB Presses 53M/35W
50 Ab Mat Sit Ups

Cool Down

Mobility and Band Stretching

Olympic Weightlifting Class 630Pm ONLY!!!!!

Snatch Work 30 Minutes

then:

Assistance Movements

Overhead Squats 3 x 5-8 reps

Snatch Drops 3 x 5-8 reps

Good Mornings 3 x 5-8 reps

    Filed under: Main

    7 Responses to ““Randy” and Conditioning”

    1. Dena, on December 29th, 2010 at 1:33 am :

      5:57 Rx
      11:57 35/25 KB presses

    2. Chris A, on December 29th, 2010 at 1:50 am :

      Did the Olympic weight lifting class at 6:30 tonight. It was a great class. Dramatic improvement in my snatch form. Will be going to the next one thur. Highly recommended for anyone that needs form work. Thanks to steve and Heidi.

    3. steve, on December 29th, 2010 at 3:04 am :

      Good times Chris

      5:36 Rx on Randy

    4. Josh, on December 29th, 2010 at 1:45 pm :

      The Olympic weightlifting class was very helpful. I’ll be doing these regularly. Thanks for the personal attention!

    5. Charlotte A, on December 29th, 2010 at 5:52 pm :

      Ditto on the olympic weightlifting class! Glad you started the class and hope to continue to improve both my form and in turn the amount of weight I can lift. I too plan to be a regular to this class. Thanks guys!

    6. Steven B, on December 29th, 2010 at 8:20 pm :

      thanks guys. Clean and Jerk on Thur @ 630pm. Everyone did great and improved in that one session.

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