Monday May 13, 2019 by Dawn Marie | May 12, 2019 | WOD | 0 comments

2 Day Olympic Lifting Seminar  hosted by Providence Barbell

 

What Days: Sunday May 19 & Sunday June 2nd

When: 9am -11am

Where: CrossFit 508

Who can go: This is for any one interested in learning the proper technique of the Clean, Jerks and Snatches.  NO SPECIAL SKILLS NECESSARY.

How Much: $100 

How Many Can Attend: 20 max

Email dawnmarie@crossfit508.com to Register

COMP

Strength:

Back Squats

Wendler Week 2

3 @ 70% of Base Weight

3 @ 80% of Base Weight

Max Effort @ 90% of Base Weight

(goal = 3 Reps or higher)


WOD:

3 Rounds:

15 Power Cleans (115/85)

20 Pushups

 

Into 2 Rounds:

27/21 Cal Row

75 Double-Unders

 

Into 1 Round:

50 Wall Balls (20#/14# - both to the 10' line)

(20 minute time cap)

SPORT

Strength:

Back Squats

Wendler Week 2

3 @ 70% of Base Weight

3 @ 80% of Base Weight

Max Effort @ 90% of Base Weight

(goal = 3 Reps or higher)


WOD:

3 Rounds:

15 Power Cleans (115/85) or 60% of Clean 1RM

20 Pushups

 

Into 2 Rounds:

27/21 Cal Row

75 Double-Unders or 2 minutes of Dubs

 

Into 1 Round:

50 Wall Balls (20#/14# - females to 9' line)

(20 minute time cap)

 

FITNESS

Strength:

Back Squats

Sets of 3 Reps

Climbing in weight



WOD:

3 Rounds:

15 Power Cleans

20 Pushups 

 (use moderate weight or 60% of Clean 1RM) 

 

Into 2 Rounds:

27/21 Cal Row

100 Singles or 2 minutes of Dubs

 

Into 1 Round:

50 Wall Balls

(Use Wall Ball that males can get over the 10' line - females to 9' line)

(20 minute time cap)

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