75%x5, 85%x3, 95%x1+
30 BallSlams 60/40
30 Ring Dips
10 Power Jerks 185-155/115-95
50 Knees to Elbows
10 Power Jerks 185-155/115-95
Coaches Tip: Take care of your hands tonight and have a proper tape job tomorrow if you need it.
Run 400 Meters
20 Hang Power Snatches 95/65
5×3 (5-10lbs heavier then last week) Each set of followed by 5 High box jumps.
Coaching Point: I want you to try and maintain as upright a torso as possible on your jumps. I know you can jump higher when you load low into your hips. But that’s not what I’m asking you to do. I’m asking you to come off a very heavy hip driven movement then be as explosive as possible over a short dip mimicking a position strangely familiar to the oly lifts we are stressing this cycle.
3×7 (the Jackage Continues)
3x Max rep Ring Dips
And if you guys wanna see one of Old Country Barbells pipehitters at work check out todays Crossfit Football post.
Loved the fight I saw in a lot of you on not wanting to put those kettlebells down today. And the strive for good form was exactly what I wanted.
“Today was a good day… A good day…”
Split Jerk (Bulgarian style)
Establish max for the day then 80%x5x2
8 Minute Max Long Cylce Double Clean and Jerk 53/35
To CC Athletes
Briefly I’m going to mention the lack of “Sticking to the plan”. Now if I want a max split jerk thats what I want. I dont want some ugly ass gift from the gods you some how save. I want it very close to perfect. Why? So when your working your lower percents you can have success with form. It’s just like when I say “30 seconds max hang power clean”. I wanted 3o seconds of max hang power cleaning. Not ugly ass power cleans that could potentially hurt you or cut your CF career in half. I want you perfect when you tired. I want you to stick to what I’m asking because it’s all planned that way for a reason. I’ll address this to the classes as well tomorrow, but I already told you guys if your looking for competition this isn’t where your gonna find it. Work to your potential WITH GOOD FORM, and you will see growth in this program. If not that’s your own deal. Nice job on the prowler today guys I was stoked to hear it went well.
5 x 50 Yard Prowler push/Sled Drag
Anyone at 6AM gets a sweet bonus before hand for the awesome mess that was left in the gym.
70%x3, 80%x3, 90%x3+
WOD (may as well be a slobberknocker saturday)
5 Rounds with 30 second Rest intervals
30 Second Max Deadlift
30 Second Max Hang Power Clean
30 Second Max Burpees
The weights for this workout are 185-155/115-95. The goal is to move as much weight as possible so choose wisely. Oh and burpee are worth 100 pounds a piece.
Workouts tomorrow will take place at three times. I will be in the gym at 8 to workout, Scotty will be in at 9 to workout and he will be running the ten o’clock class. You can attend any of those classes. This is not how our schedule will usual run but I wont be around later in the dat tomorrow.
Welcome to our first installment of “SlobberKnocker Saturdays”
10 Cal Row
Gym Length Bear Crawl