Monday Schedule:

5:30am-Dan

12:00pm-KC

4:30pm-Carina

5:30pm-Carina

7:00pm-Carina


This is going to be such an awesome week at Sirius! We are starting a protracted Olympic Weightlifting cycle. During the 2017 CrossFit Open one of our newer athletes who enjoys lifting asked me what the Sirius plan was for strength. I told him that at the conclusion of the open we’d start dedicated strength cycles for the major lifts. All of that would build up to a long Olympic lifting cycle focused on technique and application of the strength we’ve developed. You’ve now done back squat, strict press, Deadlift, front squat, and a lot of unique accessory work that other boxes typically don’t do! You are ready to tie it all together. We’ll be testing 1 rep maxes on variations of the clean, snatch, and jerk on both Tuesday and Thursday. These will be the numbers to compare to when we finish the cycle so please write them down or track them somehow. Going forward the oly cycle will be the Tuesday class focus.

Monday: Indivudual Variation of  “Beat the Heat” WOD 1.

I) long warmup/skill practice/prep

II) FOR TIME:

  • 50 wallballs (20,14 to 10′,9′)
  • 10 burpees
  • 40 toes to bar/Kipping knees to chest or v-ups
  • 10 burpees
  • 30 alternating dumbbell snatch (50,35)
  • 10 burpees
  • 20 box jumps (30″,24″)
  • 10 burpees

 

 

CategoryDaily WOD, WOD Blog
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