Monthly Archives: June 2012

Thursday 120621

Strength: MONTCLAIR 1) Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets. 2) 5X3 Push Press – heavy, rest 60 sec. MORRISTOWN 1) Take 20 minute to work up to a 1RM bench press. No more … Continue reading

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Wednesday 120622

Olympic (open gym): MONTCLAIR & MORRISTOWN 7 x 2 snatch grip deadlift @ X1X1 + 1 snatch grip high pull, heavy as possible, Rest 60 seconds Notes: Perform deadlifts as follows, Accelerate up as fast as possible. 1 second pause … Continue reading

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Tuesday 120619

Strength: MONTCLAIR 1) Take 20 minute to work up to a 1RM bench press. No more than 5 attempts (after warmup). MORRISTOWN 1) Take 20 minutes to work up to a 3RM power clean. No more than 3 attempts (after … Continue reading

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Programming: Week of 120618

The wods are competitively biased programs based on workouts for the general population of Guerrilla Fitness CrossFit Montclair and Guerrilla Fitness CrossFit Morristown. Although not the ideal way to program for CrossFit competitors, it should still be an effeftive program. … Continue reading

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Monday 120518

Olympic: 7 x 2 Snatch off of high blocks, rest 60 sec Conditioning: On alternating minutes for 20 minutes: 5 push jerks @ 135# ME double unders for 30 seconds Results: Olympic: worked up to 195# but definitely a lot … Continue reading

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Thursday 120614

Strength: 1) Take 15 minutes to work up to a 3RM bench press Olympic: With a 65/45# bar, 2a) 3 x 3 pressing snatch balance, immediately to, 2b) 3 x 6 drop snatch, immediately to, 2c) 3 x 9 Sotts … Continue reading

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Wednesday 120613

Wednesday 120613: Olympic: 1) 5 x 3 clean grip deadlift w/ pause in high hang + 1 tall clean – heavy as possible. Rest 60 seconds. (Tall Clean Demo) Notes: Hold each pause for 3 seconds. Do not return the … Continue reading

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Tuesday 120612

Olympic 1) 7X2 Hang Clean (mid-thigh, power or squat) + 2 Split Jerks – heavy but fast, rest 60 sec. Notes: Complete both Cleans, then both Split Jerks back to back after the second Clean. The weight cleaned should not … Continue reading

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Monday 120611

Olympic / Outlaw: 1) 7X2 Snatch off High Blocks – heavy but fast, rest 60 sec. Demo Notes: Blocks should raise the bar to somewhere between the knees and the pockets. DO NOT push the knees forward, on the other … Continue reading

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Sunday 120610

Just an excuse to use my new shoes. Skill / Midline: 1) 3 x 7 strict toes to bar + 1 ME pullup isometric hold, rest 60 sec. 2a) 3 x 7 snatch grip deadlifts @ 75#, rest 30 sec. … Continue reading

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