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5820 N. Northwest Hwy
Chicago, IL 60631 
       

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Schedule

Monday-Wednesday & Friday:

5:30, 7, 9am & 12pm

4, 5, 6, & 7PM

8pm class MW only

Thursday: OPEN GYM 7-10am & 4-7:30pm 

Saturday
: 8am Open Gym, 10am Team WOD/Lifting

Sunday: Kids Boxing: 9:00 Intermediate, 10:00 Advanced, 11:00 Beginners 

CrossFit Journal

 

 


Monday, October 29, 2012

Warm up

5' to complete 4 sets of:
5 muscle snatch
5 OHS
5 snatch balance
(naked barbell for all sets)
 
Olymic Lifting

1) Power snatch + hang below knee snatch, 1+1 @ 55%, 1+1 @ 60%, 1+1 @ 65%, 1+1 @ 70
% x 3. Rest 1:00
Notes: Use the hang below knee set to work on staying over the bar as long as possible. Do not trace down the legs but drop straight to HBK. 
2) Snatch (full from floor) 3 @ 55%, 3 @ 65%, 3 @ 70%. Rest 2:00
Notes: FINISH! Ballerina toes, big shrug, fast feet & triceps. Remember a triple is 3 consecutive reps not 1+1+1. Drop the bar then set up and go like you mean it. Slightly heavier than last week. Stick to the prescribed rest.
 
Strength
1) Back Squat- 4 @ 65%, 5 @ 70%, 6 @ 75%, 6@ 80%, 5 @ 80%, 4 @ 85%. Rest 2:00
 
Conditioning
5 Rounds for time of:
Front Squat off the floor @ 75% x 5
8 over the box burpees (24/20#)
50 Yard Sprint, down and back
*Rest 2:00in between rounds
 
*Post top back squat weight, and overall WOD time.