In 20 minutes establish a heavy complex of:
1 Clean pull + 1 power clean + 1 hang power clean
Then, every minute on the minute for 10 minutes:
1 complex @ 70% of heaviest complex
Post weight to BTWB.
A quick thank you from your CrossFit Verve Regional Team for all the donations and to everyone that attended Saturdays get together. We can’t tell you how much we appreciate it and appreciate all of you. Special thanks to Brendan for hosting us all at Lucky Pie. Hope everyone had a great time.
New Olympic class begins tonight at 5:00. The program will run for 6 weeks and classes will be Monday, Tuesday, Thursday, and Friday. After the 6 weeks is over we will evaluate the success of the program and decide if we want to continue with program or choose to do a different type of specialty class. Feedback is welcome once the 6 weeks is over.
We’ve discussed a little about the program and what to expect now I want to let you all know what we expect from you, the participants. You will have to write your numbers down! The first week is going to be based on percentages of your max lifts, but each week after that we will be adding weight rather than calculating new percentages to lift. Try to show up a few minutes early and get your heart rate up and get a little sweaty. There’s going to be a lot of work in the hour so hopefully we can begin right away and not have to worry about getting the group warm. We can always do a quick number of burpees if need be.
As discussed previously, you need to have a solid understanding of the movements to participate in the class. Ideally you will have at least a year of Olympic lifting experience and know what the movements are. The program will be on the board by the GHD machines. All 4 days will be there and each week you can plan on adding 5# – 10# to last weeks lifts. We will be focusing on correcting faults and not so much on teaching movements as time is going to be limited.
There will be some homework that you can hopefully find some time to do. This will not be at 6 o’clock when the class ends as it’s going to involve GHD work and barbell work. Ideally you’ll be able to find an hour of open gym time once a week. If you can’t it’s not the end of the world.
More will be explained on Monday during the first session. Look forward to seeing all those interested on Monday.