ROME, DAY 22: Monday, January 25, 2016

(A) Muscle Mash

(B) Mobility + Back Squats: Work up to 1x2 @ 90% of 1RM by last set

(C) Pause Squats 4x6 w/ 3s Pause at bottom @ 65-75% of 1RM (try to go 5-10 pounds heavier than last week)

(D) Powerlifting/Beginners OR Weightlifting/CF Open

PL and Beginners
Strict Press 4x5 @75-85% of 1RM + 20 Russian Swings (Heavy)
Strict Press 4x6 @ 60% + Max Push Press

WL + CF Open
Snatch + Overhead Squat
(2+3) @ 55%, 65%
(1+3) @ 70%, 75%, 80%
3x (1+Max Reps) @ 60%

(E) 45s Max Push Ups + 45s Plank + 45s Max Toes to Bar + 45s Max Burpees + 45s Ab Mat Sit Ups + 100 Jumping Jacks

AFTER CLASS GREATNESS

Snatch Deadlift 4x3 @ 120% of 1RM

5 Min Max Double Unders + 50 Cal Row

Mobility

Photo: Rafael Vega

Photo: Rafael Vega

PROJECT OPEN DAY 113: Tuesday, December 22, 2015

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4); x10 Weighted Side Lunges (Next 4)

(C) Weightlifting OR Powerlifting

WL: Snatch
1x4 @ 55%, 65%, 70%
1x3 @ 75%
1x2 @ 80%, 85%, 90%, 90+%

PL: Close Grip Bench Press + Deficit Handle Squats + Barbell Good Mornings
5-8 sets of

x10 Close Grip Bench Press @ 50-65% of 1RM
x15 Deficit/Handle Squats
x20 Barbell Good Mornings

PROJECT OPEN DAY 98 +Weekly Preview: Monday, December 7, 2015

(A) Muscle Mash

(B) Mobility + Band Pull Aparts/ x10 Weighted Side Lunges

(C) Weightlifting OR Powerlifting

WL: Snatch

2x3 @ 55%, 65%
1x3 @ 70%, 75%, 80%
1x2 @ 85%
After Class: Bench Workout

PL: Bench

5x8 @ 65-75%
Each set followed by x10 Russian Swings, x10 Barbell Rows
After Class: Snatches from Hips OR Snatch Drills

December Week 2

December Week 2

ON RAMP SUNDAY: November 15, 2015

10:15 a.m. to 12:15 p.m.

Agenda:

  • Learn how regular classes are run
    • CrossFit V16 Mobility
    • Powerlifting vs. Weightlifting tracks
      • Powerlifting: Deadlift, Squat, Bench, Press
      • Weightlifting: Clean + Jerk, Snatch
    • Kettlebells
    • Gymnastic/Bodyweight Movements

We will cover as much material as possible in our two hours through hands on instruction

PROJECT OPEN DAY 68: Friday, November 6, 2015

(A) Muscle Mash + Equipment Set Up

(B) Mobility + Slow Negative Close Grip Bench 8x3 (last set @ 80%)

(C) Slow Negatvie Close Grip Bench 2-3x3 @ 85%

(D) Weightlifting OR Powerlifting

WL:
Power Snatch 1x3 @ 55%, 65%, 3x3 @ 70%
Pause Snatch + Snatch (1+1) x1 @ 55%, 65%, 75%, 80%, 2 @ 85%, 1 @ 90%

PL:
Deadlift
1x6 @ 60%, 70%
1x4 @ 75%
2x4 @ 80%

2x2 @ 85%
2x2 @ 90%
2x1 @ 95%
(Do NOT use beater bar)

Justin. Press and 2 pood swings.     Photo: Rafael Vega

Justin. Press and 2 pood swings.  Photo: Rafael Vega