42- 30 – 15
Calories on Rower
Power Cleans 155#(105#)
Post time to BTWB
As most of you that follow Hot Dogs and Cupcakes, whether in a class or on your own with friends during Open Gym, there is nothing happening this week. Classes have been cancelled and the workouts on the board are the ones from the previous week. Starting next week we are going to a CrossFit Weightlifting cycle that should last for around 4 weeks. The cycle will include a lot of squatting and Olympic lifting as well as some accessory work. Here is an example of a couple days.
1. 3 pos snatch: 1 high hang, 1 mid thigh (launch), 1 floor. work up to 55%x1+1+1, 60%, 65% for 3 sets.
2. snatch pulls: 90%x3, 95%x3, 100%x3
3. snatch push press: 5, 4, 3,
4. box jumps x 25 total.
5. sit ups x 100
1. front squat: 60%x3 x 10 sets
2. back squat: 60%x3 x 3 sets.
3. back extensions with bar: 3 x 10
You can see that amount of work varies as well as the percentages that you’ll be using. Depending on how you feel and the way your body responds, feel free to add in some WOD’s as well, but be smart and don’t overdue it. You’ll know if you need to take a break.
We are still considering whether it will be 3 or 4 days a week. We will consider adding in the 5 pm Friday class provided people will come and work out. This will also mean that that days programming will be on the board for those of you that like to do the programming during open gym.
Let us know what you think in the comments and we’ll plan on seeing you all for the new cycle starting next Monday at 5 pm.
*Reminder we are heading to the lake on Sunday to paddle board. We have the lake from 8 am until 10 am. We are bringing a Volleyball net as well as a few other games that we are going to set up in the grass area. Make sure you pay if you’re signed up or let us know if you’ve changed your mind so we can invite others that are on the wait list.