Monthly Archives: June 2016

Weightlifting Bear Complex (7-7-7-7-7 (30min) ) Power Clean Front Squat Push Press Back Squat Second Push Press Each complex of the Bear repeat 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position. Increase weight each set Metcon Metcon (Time) For Time: (15 min. cap) 5 BearContinue reading “Friday, 7/1/16”

Hyung Bo Staff (10min) Kicks & Strikes – In out crescent – Spin In-out crescent – Jump Spin In-out crescent (20min) MA Conditioning Tabata 1- Horse stand triple punch Tabata 2 – Push ups Tabata 3 – Rising kicks Tabata 4 – Leg levers  (feet touch the rig with hips off the floor) ***Tabata??Each exerciseContinue reading “Thursday, 6/30/16”

Weightlifting Hang Clean (Find 1 RM (20min) ) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 21 200m run 9 Hang Clean 135/95 12 Push Press 135/95 15 Ring Dips 30 Sit ups  

Weightlifting Deadlift (5×5 @75-80% of your 1RM (15min) ) 2-3 Warm up sets with light weights before the 1st working set Squat Clean (Work up to a heavy single (7min) ) Metcon Metcon (Time) 21-18-15-12-9-6-3 Reps for Time: Lateral Bar Hop Burpee Squat Clean @ 50% 1RM (21min cap) If you don’t have a squatContinue reading “Monday, 6/27/16”

Metcon Metcon (3 Rounds for time) Parter “Girl” Mash-Up: “Isabel” (7min cap) 30 snatch #135/95 –running clock– “Nancy” (18 min cap) 5 rounds: 400m Run 15 OHS #95/65 –running clock– “Karen” (7 min cap) 150 wall balls #20/14, 10′ ** if Isabel is complete before 7 minute time cap, then rest until Nancy starts atContinue reading “Saturday, 6/25/16”

Technique day! Most of CF JJ athletes will be attending Row Row Row at Pura Vida today. 5:30pm, 6:30pm class and 7-8:30pm Open Gym will be canceled. We still have all the other class with in-depth Olympic weightlifting. Stance & Grip (10min) Clean (20min) Clean/Power Clean How to Hang Clean/Hang Power Clean How to SnatchContinue reading “Friday, 6/24/16”

OPEN GYM hours are in effective today till 7/16. Friday OPEN GYM will be canceled for Rowing event. Gymnastics Metcon (No Measure) Muscle up practice (10min) Work on MU. If you have a MU, work on multiples. If you don’t have a MU, work on technique. – Hip kips, MU transition, Ring swing Metcon (AMRAPContinue reading “Thursday, 6/23/16”

Weightlifting Overhead Squat (7 x 3 @80% of 1RM (20min) ) Power Snatch (Work up to a heavy single (15min) ) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9 3 Power Snatch 95/65 6 Overhead Squat 95/65 9 Snatch High Pulls 95/65 Scale down the weight if your power snatch 1RM is not equalContinue reading “Wednesday, 6/22/16”

Row Row Row Friday 6/24 6pm-8pm @ Pura Vida CF JJ Family Hike #3 Sunday 6/26 9am-2:30pm @ Crag Crest Trail Hyung Bo staff (10min) Kicks & Strikes (20min) Metcon Metcon (4 Rounds for reps) Tabata (as teams of 2) 1. Front Kick 2. Jump Front Kick 3. Pop Front Kick 4. Front-Jump Front-Pop FrontContinue reading “Tuesday, 6/21/16”

Metcon (2 Rounds for time) 2016 Regional Events 3&4 For time: 104 wall-ball shots 52 pull-ups (12min cap) Rest 2 minute Then, 4 rounds for time of: 28 one-legged squats, alternating 15 power cleans (15min cap) Men use 20-lb. ball and clean 115 lb. Women use 14-lb. ball and clean 80 lb. Post time forContinue reading “Monday, 6/20/16”