517.402.1927
4150 Hunsaker St., Suite A, East Lansing, MI 48823 (map)

Upcoming Week!!

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

Sunday

“T.F.F.”

Monday :
BBG
1) Clean & Jerk: 5X1@80% – rest as needed
2) Jerk from blocks: 5X1@80% (of max from blocks) – rest as needed
Strength
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.

MET_CON:
“OffSeason”

Tuesday:
BBG
Snatch: 5X2@80%
Strength
Back Squat: 5X3@75%

Wednesday
BBG
1) Clean from blocks (just above knee): 5X2@80%
2) BTN Jerk from blocks (drop every rep): 5X2@80%
Strength/Skill
1a) 3X3 Bench Press @ 80% (of 3rm) – rest 90 sec.
1b) 4X5 Tempo Strict TTB (3 counts on descent of legs) – rest 90 sec

Thursday

BBG

Snatch from blocks (above knee): 5X2@80%

Strength

1a) Back Squat: 3X3@80% – rest 60 sec.
1b) Pendlay Row: 3X5@80% – rest 60 sec.

Friday

BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

15 minutes to establish a 3RM Front Squat.

 

Smash-time Saturday

21-15-9
power clean 115/80
overhead squat 115/80
T2B

1 mile run

100 double unders
75 ab mat situps
50 push press 95/65
25 burpees

run one mile

4 rounds
7 deadlifts 275/185
14 box jumps 24″
21 pull ups

 

THE OUTLAW Wed July 23- Friday July 25 2014

WED
BBG
1) Clean from ust above knee: 2rm
2) BTN Jerk from blocks (drop every rep): 2rm
Strength/Skill
1a) 4X3 Bench Press – work to a 3rm
1b) 4XME Tempo Strict TTB (3 counts on descent of legs)
rest 90 sec.
THU
BBG
Snatch from above knee: 2rm
Strength
1a) Back Squat: 5X2@90% of Tuesday’s 3rm
1b)Bent over Row: 5X5 – heaviest possible
rest 90 sec.
FRI
BBG
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean & Jerk.
Strength
15 minutes to establish a 3RM Front Squat.