CrossFit 2018 OPEN starts this Thursday!
From this week, for 5 weeks CFJJ will have special hours for OPEN every Thursday.
4pm – 5pm CF class
5pm – 6pm CF Class
6pm – 6:30pm 17.2 Live announcement watch
6:30pm – 7:30pm CF Class
From this week, for 5 weeks CFJJ will have special hours for OPEN every Thursday.
4pm – 5pm CF class
5pm – 6pm CF Class
6pm – 6:30pm 17.2 Live announcement watch
6:30pm – 7:30pm CF Class
Weightlifting
Linear Progression Week2 – On the 30 minute running clock, Warm up the weights up to the first working set, then Perform 1A,1B,1C and 1D in the order
1A: 1 Arm DB Snatch (4×10 DB Snatches alternate arm 50/35)
1B: Deadlift (8-8-8-8(@ WK1 Topset + 5lbs))
For Back squats and Deadlifts,
If your Top set is 200# or more, 20# jump for each working set
If your Top set is 195# or less, 10# jump for each working set
If your Top set is 200# or more, 20# jump for each working set
If your Top set is 195# or less, 10# jump for each working set
For examples,
If your Top set is 210#
Week 1 8-8-8-8 will be
160-170-190-210
If your Top set is 150#
Week1 8-8-8-8 will be
120-130-140-150
1C: Ab mat sit-ups (4x 16 Ab mat sit-ups)
1D: 90 Second Rest (4x 90second rest)
Metcon
Metcon (Time)
For time,
800m Run
30 Snatches
800m Run
800m Run
30 Snatches
800m Run
Post time and Load(in the comment) for the score
(15min)
Choose weight you can finish 30 reps of Power Snatches in 5 minutes
Choose weight you can finish 30 reps of Power Snatches in 5 minutes
Leave a comment