In 20 minutes establish a heavy complex of:
1 Snatch pull + 1 power snatch + 1 hang power snatch
Then, every minute on the minute for 10 minutes:
1 complex @ 70% of heaviest complex
Post weights to BTWB
Next week our 5 PM specialty hour will have no classes. We finished our Olympic cycle last week and many people had great results. I’m proud of everyone that was able to make it through the entire 6 weeks and saw their numbers go up, whether it was the snatch, clean and jerk, or any of the squat variations we hit day after day. Think about the numbers you started with on week 1 and where you ended up. If those weights come up in a WOD, now you know that you can handle that weight and feel comfortable doing so.
So what’s next? We will be starting a new/old cycle of Hot Dogs and Cupcakes one week from today. Classes will be Monday, Tuesday, and Thursday night at 5 PM.
So what is Hot Dogs and Cupcakes? From the original creators of the program:
What is Hot Dogs & Cupcakes? Well, it’s a work in progress – much like we all are. HD&CC was originally started as a blog between two buddies that challenged each other to workouts that addressed their weaknesses. CrossFit.com took care of the conditioning and GPP, but certain areas were left underdeveloped… particularly absolute strength and high level body positioning common to gymnastics.
The CrossFit Verve WODs will take take care of you GPP and HD&CC will help address areas of weakness. Now be careful it may not seem like you’re lifting a lot, but take it from someone that’s been doing the programming for the past few weeks, it is a lot of work. No need to add extra lifting days and try to add at most 3 WODS a week. Yeah you may lose some of your engine or capacity, but your strength will increase. It’s a give and take relationship.
So here’s what you need to know. 1 Rep Max for the following:
Back Squat, Front Squat, Deadlift, Bench Press, Good Morning (I used an estimate for this). The programming will target these major lifts and then add in accessory lifts.
We need you to have been doing CrossFit consistently for 9 months to a year. The volume and short rest make for a really challenging hour of work and similar to the Olympic class, we will correct faults, but teaching will be limited due to time restraints.
The programming won’t change to much week to week. The percentage of your 1 rep max that you are lifting will change as well the number of reps performed. The workouts will be up on the whiteboard for all to see should you want to perform the workouts during Open Gym.
If you have any questions use the comments to ask. Here’s to getting strong over the next 6 weeks!