• 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.

    Download the BOXSPOTapp to Sign Up

    Get it on Google Play

  • 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

OLYPROG CYCLE 2 WK4:D2

By Wodify Admin | In WOD | on January 5, 2020

St. Louis – Olympic Weight Lifting

Prehad/Warmup

Ok folks as we phase through week 4 in this cycle you should notice things are getting heavier. Thats what to expect for all these cycles in the latter weeks so make sure you are prepared. We had a lot of progress on Saturday so let’s keep that momentum going! Don’t forget we have changed up the accessories. As we start woking jerk progressions next cycle we will start with a little taste of them today.

Weightlifting

Primer 2x

Clean RDL x10

Muscle Clean x 10

Front Squat x10

Weightlifting

Barbell Good Mornings 3×5 @60% of building 1RM Good Morning or start 10lbs heavier than last week!)

Power Clean + Front Squat

2+2×3 sets @60% of Clean , 2+2×2 sets @65% of Clean

Hang Power Clean + Power Clean

1+2×5 sets @70% of clean and build. Hang starts below the knee

A1: Tall Jerk (split only) 2×5 Bar only !

A2: GHD Back Ext 2×15

Good Mornings

Barbell Good Mornings 3×5 @65% of building 1RM Good Morning or start 10lbs heavier than last week!)

Power Clean + Front Squat

Power Clean + Front Squat

2+2×3 sets @65% of Clean , 2+2×2 sets @70% of Clean

Hang Clean x1 Power Clean x1

Hang Power Clean + Power Clean

1+2×5 sets @70% of clean and build. Hang starts below the knee

Tall Jerk

No Comments to "OLYPROG CYCLE 2 WK4:D2"

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Your email address will not be published.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Your email address will not be published.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.