CrossFit September 26, 2014:

"FGB Style" - Squat Cleans, Squat Cleans and Squat Cleans 

2 rounds, 1 min per station, of:
Squat Clean, 165 lbs
Rest 3 mins
Squat Clean, 185 lbs
Rest 3 mins
Squat Clean, 205 lbs
Rest 3 mins
Try for max reps each round without dropping the barbell.

Rx - 165/115 - 185/125 - 205/135
Comp - 125/90 - 145/100 - 165/110
Performance -75/55 - 95/65 - 115/75
Fitness - Find Your Weight

Barbell and Oly Club:

Starting Strength

Front Squat 3x5
Use the same weight for each set.
Rest as needed between sets.
 Go 5lbs heavier than last time.

Shoulder Press 3x5
Use the same weight for each set.
Rest as needed between sets.
Go 2.5lbs heavier than last time.

Strength Bias:

Find your Front Squat 5 Rep Max.

Find your Shoulder Press 5 Rep Max.
Go 2.5 to 5 lbs heavier than last time.
One attempt only so choose your weight wisely.


Maintenance Bias:

Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep

Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.


Every minute, on the minute, for 12 minutes:
Front Squat + Jerk
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
*Sets 11-12 – 85-90%

Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you front squat, base the percentages off of your front squat.

Sport of Fitness:

Every three minutes, for 24 minutes (8 sets) of:
Run 400 Meters
10 Push Press (115/75 lbs)
5 Muscle-Ups Scale as needed…you should have at least 30 seconds of rest before you start your next set.


Come in tonight to work on your skills. The featured moves will be Push-ups, Dips and Ring Dips. The moves you learn tonight will be progressions you can practice before or after class times. Then, stick around for some grilling. Bring your choice of meat and we will provide the grill. See you there!