• Drop-ins

    Drop-insX

    Visiting from out-of-town? Don't miss a WOD. Join us!

    The drop-in rate is $20 per session, or $30 including a T-shirt.

    Click here to sign up for a class.

  • 314.269.1035
  • Contact

    Let's Keep In Touch!X

    ADDRESS567 Hanley Industrial Court, Brentwood, MO 63144

    SEND AN EMAIL

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

OUR BLOG

NEW CYCLE WEEK 6 DAY 2

By Wodify Admin | In WOD | on September 10, 2019

St. Louis – Olympic Weight Lifting

View Public Whiteboard

Warm-up

2 min assault bike

1-min moderate

1-min intense

2 rounds KB Single Arm Sqaut Cleans (light KB no more than 25ibs x10 ea

then ……

10-12 mins

BARBELL WARM UPS

MUSCLE CLEAN

SOTTS PRESS

FRONT SQUATS

3 rounds of 5 reps no more than 45-50% on the bar of clean 1RM

Weightlifting

1: Pause clean + Hang Power clean: 4 rounds – Every 1:30 minutes, complete:

-1x pause clean (below knee) + 3x hang power clean (mid thigh) (65% x 1+3 x 2 sets, then 70% x 1+ 3 x 2sets)

2: Clean Deadlift + Squat Clean x2 (70%x1+2×3 sets) Build by 5% each round.

3: Front Squat: 3×3 @55% of 1RM FS. 3 Second Pause at the bottom (Back Squat if FS already this week.

2 rounds Conditioning : 400m run + mid thigh clean high pulls (bar only) x10

Pause Clean + Hang Power Clean

Clean Deadlift + Clean

Front Squat

No Comments to "NEW CYCLE WEEK 6 DAY 2"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

© CrossFit St.Louis 2014. ALL RIGHTS RESERVED.