- This cycle is designed to help gain strength and consistency in the Olympic lifts with added power lifts mixed in. We will work on the Snatch (squat), Clean (squat), and Push Jerk.
- Mon 7th
- Snatch 1×1 – 1RM Squat Snatch
- “The Sandlot”
1000/850m Row
100 Air Squats
1000/850m Row
- Tues 8th
- 1RM Squat Clean and Push Jerk
- “Scotty Smalls”
10 Rounds
10 Pull Ups
10 Push Ups
- Wed 9th
- “Your Killing Me Smalls”
Every 3:00 (7 sets)
12/10 Calorie Assault Bike (Echo 10/8)
12 GHD’s Or V-Ups
9 Back Squats (155/105) - Toes 2 Bar Skill and Drill
- “Your Killing Me Smalls”
- Thurs 10th
- 3RM Shoulder Press
- “Yeah – Yeah”
7 rounds
7 Push Press (95/65)
7 Burpee over Bar
49 Double Unders
- Fri 11th
- “Benny and The Beast”
18-15-12-9-6-3
Sumo deadlift high pulls (95/65)
Box Jump Overs (24/20) - Extra Pump
- “Benny and The Beast”
- Sat 12th – Bring a few teacher items for our teacher members to send them back to school with all they need!
- “Ham Porter”
Teams of 2
5 sets
24/20 Echo Bike
20 Burpee Pull-Ups
24/20 Echo Bike
-Rest 1:1 between sets-
- “Ham Porter”
- Sun 13th
- “Baby Ruth”
Every minute (16:00)
200/175m Row
- “Baby Ruth”
Vette City CrossFit 