Wednesday, September 30
announcement
Ben will be leading a one-time 6:30 am class this Tuesday morning. Note: This class will be recorded as part of Ben’s CrossFit Level 4 certification work. Participants must sign a waiver to participate, and class attendance will be strictly capped at 10 (CrossFit’s rules for the video, not mine!). You can RSVP for this class on Push Press.
This week’s 7:00/7:30am class schedule:
Wed/Thur/Fri 7:00 - Ben
Heavy Day
rx
Snatch
1-1-1-1-1
Clean and Jerk
1-1-1-1-1
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
Snatch
3-3-3-3-3
Clean and Jerk
3-3-3-3-3
Score: Load
Intended Stimulus
Build to a heavy 1-rep snatch and clean and jerk.
Start with a heavy load (80% or more) and make small increases.
After the snatch, deload and take several lighter-weight lifts on the clean and jerk before trying to jump to heavy loads.
Videos
Skill Work
Rest, stretch, recover.