TRIBE!! Please start using your Zen profile for all of your WOD class needs. The MetCons will be posted there, you can and should rsvp to any class you will attend (this gives athletes and coaches a heads up to how many are coming to class) and you can use the ipad at the box to sign in before class. Whether you RSVP or not, the sign in will be required so please make sure your account is up to date! Thank you all If you don’t already have the app, go to http://spartancrossfit.zenplanner.com on your smart phone or tablet, it will give you a pop up to save the app to your home screen. Once you are there, you can use this app to RSVP, check the WOD etc!
WEEK of Sunday July 27- Friday August 1, 2014
1) Clean & Jerk: 5X1@80% – rest as needed
2) Jerk from blocks: 5X1@80% (of max from blocks) – rest as needed
1a) Behind the neck Push Press (Clean grip): 3X5@80% – rest 90 sec.
1b) 3X5 Strict Pull-ups + ME C2B Pull-ups – rest 90 sec.
Back Squat: 5X3@75%
1) Clean from blocks (just above knee): 5X2@80%
2) BTN Jerk from blocks (drop every rep): 5X2@80%
1a) 3X3 Bench Press @ 80% (of 3rm) – rest 90 sec.
1b) 4X5 Tempo Strict TTB (3 counts on descent of legs) – rest 90 sec
Snatch from blocks (above knee): 5X2@80%
1a) Back Squat: 3X3@80% – rest 60 sec.
1b) Pendlay Row: 3X5@80% – rest 60 sec.
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean & Jerk.
15 minutes to establish a 3RM Front Squat.