Crossfit & Strong Wed Nov 6th 2019

New class ALERT!
A few of us are doing this O-course race on Saturday morning. $65 to register by clicking on the photo. Other links will take you to a more expensive registration page so use this one!
Controlled articulations rotations! Improve mobility and control of upper body joints. Create a repeatable warm up tailored to you. Lower body coming next (December).


A.) 20min. Window Working on some lifting…
EMOM x 3min.
2-3 Power Snatch From The High Hang
EMOM x 3min.
2-3 Power Snatch From The Low Hang
EMOM x 3min.
2-3 Power Snatch From The Floor

2min. Transition to Power Cleans

B.) (Exact same sequence, but with Power Cleans)
*Focus on your butt and chest position on each position of the lifts. Understanding where to be and when is everything.
*KEY points: Knuckles down, eyes forward, hook grip hard, tight lats, SWEEP into the pockets.
*2 reps for those of you going heavy. 3 for the beginners looking to work on form.

C.) A little something quick and dirty now…
Alt. DB Snatch 45/30lb.
Immediately into;
Hang Power Cleans 95/65lbs.
*Time CAP: 10min.
*ADV 50/35 DBs 105/75 Bar
Gotta keep this short to have a good amount of time on part 1 today. Hope ya’ll learn a little something on your lifts today 🙂


Cool Down:

Walk 200m then:

At least 1 min each side
at least 1 min each side



All movements will be completed for 3 sets of 8-15 reps (unless noted otherwise)
The goal is to start at the top of the rep range with at least 5 reps “in reserve” (shy of failure)
Then let the reps decrease each set to ensure that you stay at “easy” effort level

***Note that Lower Body movements are WAY MORE TAXING than upper body. Doing a set of 15 reps on Back squat with 5 RIR could make you nauseous. Let’s avoid that, and focus on implementing a 50-60% effort, as opposed to thinking about “reps in reserve” for the bigger compound movements

A. Back Squats

(one DB in each hand)

C. Barbell Hip Thrusts

D. EMOM x 8 min (alt)
8-10 Goblet Squats
10-12 Russian KBS

E. One Round Ab Sequence:
Rest 30-60 sec between each movement
10-15 Decline Lying Leg Raises
10-15 Hanging Oblique Knee Raises
10-15 Decline or GHD Sit-ups
20-30 Plank Knee-to-elbow



Categories: WOD