530 am and noon are being retired this week. From now on we will be offering 6am “CrossFit Express”. A 30ish minutes Met-Con only class. The time is still open gym so it can also be used as a first training session of the day if you’d like to do your barbell work at that time, but the duration of the class will only be 30 minutes +\- 5 minutes. RSVP by text to Michael @517 402 1927 by 10pm the night before is still required to attend (unless you wanna risk it 😂) See you tomorrow for another great week!
1) 12 mins to establish a 1RM Push Press.
2) 2XME Unbroken Muscle-Ups – rest as needed between sets (at least 4:00).
3 rounds for time of:
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean & Jerk.
Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.
75 Wall Balls
75 C2B Pull-ups
75 Pistols (alternating)
75 DB Snatches (alternating)
EMOM X5 minutes:
2 Hang Squat Cleans @ 70%
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
1) 20 minutes to establish a 1RM HBBS.
Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply setup like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.
2) 150 WBS for time 5 burpee box jump overs every time the ball stops moving
EMOM X5 minutes:
2 Snatches (full) @ 80%
Then, when the clock hits 5:00-
2 minute AMRAP of:
Snatches (full) @ 80%
*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Record total of EMOM and AMRAP
establish a 1RM Jerk (racks may be used).
2) Row 500m