We’re Closed Today. Have a great Saturday
Here’s where I’ll be today for my cousin’s wedding and a mini vacation away from the hustle and bustle of Jakarta. Hope you have a great weekend with friends and family.
Find your 1 Rep Max
** We will be closed tomorrow Saturday May 19th **
As you can see written on the main board, on top of the 1rep max board, ALL EMPTY FIELDS MUST BE FILLED IN BY END OF JUNE. Plan your days, ask the coach/trainer which one you should start first. But I want everyone to know their one rep max for each lift mentioned. This is how we measure strength and progress.
Be sure to maintain active shoulders and tight lumbar curve during the overhead squat
Overhead Squat
3-3-3-3-3
Then
10 Rds
3 Slapping Push Up (slap your chest on the top of the push up)
5 Pull Up
7 wallBall 9Kg / 5Kg
Mikko Salo’s Training during knee recovery
** Folks, we will be closed this Saturday May 19th **
Rest Day
Jerk with Snatch grip
** Folks, we will be closed this Saturday May 19th **
Jerk with Snatch grip (from behind the neck)
70% of Snatch 1RM x 3 x 5
Then
Sprint 50m x 4
Box Squat below parallel
** Folks, we will be closed this Saturday May 19th **
Box Squat
55% x 2 x 12
Then
12Mins AMRAP
2 MU
8 Hang Power Clean 145# / 115#
16 Squat
The Elite Athlete’s Ritual
** Folks, we will be closed this Saturday May 19th **
My favorite part of this video is the little Dan Bailey toy hahaha. What’s your ritual before you WOD, besides chalking up your whole body, peeing and … peeing =)
Power Clean (Heavy Singles)
x 1 x 5
Then
Alternating Tabata
DU
KBS 2 Pood / 1.5 Pood
Thrusters 2RM
I was going to just prescribe Prowlers for today but after seeing this video, I got excited. There’s no substitute for strength. Let’s get strong.
Thruster
2-2-2-2-2-2-2 (7 sets)
Then,
Four rounds:
Prowlers 50m + 100m run
There’s no substitute for STRENGTH
Regionals WOD #2, Hang Power Clean 225# proves that there is no substitute for strength. I know we all love the sexy metcon but remember, if you can’t lift that weight at Rx, then you have lost the game. We’ve experienced that issue with the Snatch wod at Open 12.2 and now CrossFit HQ shows that again during Regionals. Work that lung engine, but never forget your strength work.
Front Squat
1-1-1-1-1
Then
15Mins AMRAP
4 HSPU
8 KBS 2 Pood / 1.5 Pood
21 DU
Power Clean
Power Clean
70% x 2 x 10
Then
3, 6, 9 MU
After Each Set
200m Run
10 Shoulder To OverHead 135# / 95#
