15 min to establish 1RM:
1 Power Clean + Hang Power Clean + 1 Power Clean
15 min AMRAP:
5 Power Cleans (155/105#)
15 Air Squats
Floor Press: 5-5-5-5-5
Weighted Push-ups (45/25#): 3 x Max Effort*
*90 Seconds rest between sets
10 HR Push-ups
10 Push Press (115/75#)
Romanian Deadlifts: 8-8-8-8-8
10 Deadlifts (225/155#)
20 Lateral Bar Jumps
Front Squat: 15 min to establish 1RM
21 Thrusters (115/75#)
20 Ring Dips
5 Power Cleans (205/145#)
Front Squats: 3-3-3-3-3*
*Starting 65% of 1RM
50 Wallballs (20/14#)
You asked, we listened — we are pleased to announce the launch of our Hierarchy Barbell Club (HBBC) on April 25!
Hierarchy Barbell classes will be offered every weekend as a supplement to our regular CrossFit programming. HBBC will be held on Saturday and Sunday, and will focus primarily on improving the technical execution of the snatch and clean & jerk. Improved proficiency in the Olympic lifts will bring additional speed, strength, power, coordination, flexibility and balance to your overall training while increasing explosive strength and output.
Hierarchy Barbell classes will be offered weekly, and will be sold as a two-day package — be sure to sign up for a weekend when you are available on BOTH Saturday and Sunday!
|Sunday||3:00-4:30 PM||Clean & Jerk|
Saturday sessions will focus on snatch, Sunday sessions will focus on clean & jerk. Programming will be focused on the needs of the group, along with necessary modifications for individual athletes, and will vary weekly. In each session, athletes can expect to perform dynamic pulling drills, and perform skill transfer drills and other supplemental exercises for the Olympic lifts.
Hierarchy Barbell is for anyone looking to become more proficient in the Olympic lifts. Participation is open to all CFH members, but will be capped at 8 people per weekend — the smaller group training offers the opportunity for very individualized attention and coaching.
Hierarchy Barbell will cost $45/weekend, which will include two 90-minute sessions on Saturday and Sunday.
Note that HBBC classes will be conducted seminar-style each weekend over two days, so make sure to sign up for a weekend when you are available on BOTH Saturday and Sunday — no make-ups!
Power Snatch: 5-5-5-5-5
10 min AMRAP:
In teams of 2, follow-the-leader style:
6 KB Swings (32/24kg)
6 Box Jump-Overs
1 Round = Both partners complete swings + box jump-overs
10 min EMOM, alternating:
Odd: 5 Strict Pull-ups + 5 T2B (unbroken)
Even: 50 DU
8 C2B Pull-ups
Push Press: 5-5-5-5-5