Lift Weight Faster!

Hope everyone is having a great Holiday.  I’m still trying to get rid of my food baby.  Is this what its like to be pregnant?

The Professor sent me this picture.  Thought it summed up CrossFit well.  Plus those are some pretty dang sweet swim suits.  ;-)

Friday Lesson Plan:

Strength: Front Squats

3 sets of 5

Workout: Front Squat Love

18 minute AMRAP of:

30 Front Squats (135/95 lbs)

then

50 Double Unders (or 2 minutes of attempts)
40 Wall Balls
30 Toes to Bar
20 HSPU (or shoulder press)
30 Toes to Bar
40 Wall Balls
50 Double Unders

then

Max Front Squats with the remaining time (135/95 lbs)

Score is: Total number of front squats

**Scale your front squats in a way that you can get the first 30 done in less than 2 minutes, to give yourself a chance to complete the entire workout and get back to the front squats at the end. The same goes for the rest of the workout – scale it in a way that you can move through swiftly and give yourself a chance to get to the second set of front squats.

Saturday Lesson Plan

Warm-up:

20 Dowel Dislocates
20 Reverse Dowel Dislocates

Then with an empty bar:

20 Hang Cleans
20 Cleans
20 Push Press
20 Split Jerks

Strength: Warm-up your clean and jerk to the weight you will start the workout.

Workout: Partner Clean and Jerk Ladder

**Each partner will work one minute and then rest one minute as the other partner works. This entire workout is done Every Minute on the Minute. The loads decrease but the reps increase every 6 minutes.

1-6 minutes: 4 Clean and Jerks EMOM (155 lbs/105)
7-12 minutes: 6 Clean and Jerks EMOM (135/95)
13-18 minutes: 8 Clean and Jerks EMOM (115/75)
19-24 minutes: 10 Clean and Jerks EMOM (96/65 lbs)

So, to make this really clear: In minute one, partner A will do 4 Clean and Jerks at 155 lbs., while partner B RESTS. In minute two, partner B will do 4 clean and jerks, while partner A RESTS. Partners will alternate minutes for the duration of the EMOM. Therefore, each partner will ONLY work for 12 of the total 24 minutes of the workout. NOTE that every six minutes, you must decrease the load on your bar and increase the reps by 2. Change you load quickly every six minutes so you’re ready to go at the top of the next minute. Put your faster partner second as he will likely get through the clean and jerks faster, making weight changes easier.