Find a 1 rep max jerk from the racks. If you’re newer to split jerking, you might want to stay lighter to work on your form. For the metcon, you should choose a weight that you can do all 6 power cleans unbroken. If you’re looking to save something for 16.5 tomorrow, move at an...Read More
CrossFit Thermal – CrossFit “Find a 1 rep max jerk from the racks. If you’re newer to split jerking, you might want to stay lighter to work on your form. For the metcon, you should choose a weight that you can do all 6 power cleans unbroken. If you’re looking to save something for 16.5...Read More
In the beginning of class, find a 1RM clean (full squat, no power) In between attempts, work on your handstand progression – hold a handstand against a wall, practice kicking up, attempt freestanding handstands, etc. The metcon is death by thrusters. Once the clock starts, do 1 thruster the first minute, 2 thrusters the 2nd...Read More
AMRAP in 20 minutes: run 400m 20 OHS, 95/65# 20 box jumps, 24/20″ 20 push presses, 95/65# then, in exactly 7 minutes establish 2RM should to overheadRead More
In the back squat, we like to set the bar high on the traps so that our chest can be as vertical as possible – this emulates the front squat which is used in the clean. Getting stronger in the back squat should translate into getting stronger in the clean. The metcon is a gymnastic...Read More
Take 15-20 minutes to work on your power snatch. Try to land in the same foot position as a full snatch. For the metcon, you will buy in with 100 double unders and then complete the 9-12-15 AMRAP in the remaining time. The quicker you get the double unders done, the more time you have...Read More
Work up to three heavy sets of three front squats from the rack. If you’re feeling good (no sore backs from 16.4??) then go for a max. The metcon is a series of three Tabatas: thrusters, push-ups, and sit-ups. This is eight rounds of twenty seconds work, ten seconds rest. Count total reps across all...Read More
For strength, the hang clean should pass through a squat. Then your jerk may be a push jerk or split jerk. Do two hang clean + jerks every minute on the minute for 9 sets. You may drop between each hang clean + jerk. The metcon is designed for you to just keep moving. For those...Read More
Take 20 minutes to find a max snatch (full squat is a priority – then move to a power snatch if desired – note both weights in Wodify) The metcon is a building ladder of overhead squats and toes-to-bar. Challenge yourself to string as many unbroken sets as you can. Strength 1RM Snatch Conditioning AMRAP...Read More
Almost never is it a good idea to go a week or more without squatting. Today, lets build up to a heavy 5 rep, add a bit more weight then find a heavy 3 rep for the day. These don’t have to be maxes, but lets feel some heavy weight for sure. For conditioning we’ll...Read More
