Workout of the Day: Thursday, 5.30.13

GYMNASTICS, with Danny at 6am, 530pm and 630pm.

SQUATTING ONLY, with Danny, at 430pm.

ADVANCED OLY, with Jim, 3-5pm, 5-7pm, 7-9pm.

Don’t forget!  We’re going to Reading Terminal Market to learn all about how to shop and cook for the BCCC on the cheap (and local!) – check out the event here – it is 100% worth the early Saturday morning alarm time.

The BCCC is officially in its first days! Check out Meg’s latest post on starting.

Barrett at the top of the pull in Oly Basics class.  For those of you who haven’t been yet – this class is packed with a lot of form review with ample amounts of time to work up to a peak in both of the olympic lifts.  In addition to all this, the coach to athlete ratio is great.  Remember: you need to accumulate 8 Oly Basics classes to make it to Intro to Olympic Lifting level! 

DSC_1823

WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball and/or Foam Roll as needed, 5 minutes. Spiderman Stretch Variation, 1 minute each side. Pec Roll, 1 minute each side. Hang Clean Drills, 5 reps of each: Front Squat, Muscle Clean, Toesies to Squat Clean (for footwork), High Hang Clean, Hang Clean.

POWER: Every 30 seconds for 7 minutes of: The Hang Power Clean: Pick your starting load, and grab a few plates to go up if you need to – go up or down as needed but complete 2 reps on the minute every minute for 7 minutes.

STRENGTH: Front Squat, up to a peak of 3 in about 15-20 minutes.

BUY-OUT: AMRAP in 3 minutes of: Burpees.  Compare to Tuesday!

“Only those who will risk going too far can possibly find out how far one can go.”T.S. Eliot

Leave A Comment

Crossfit Journal Logo   OPEX On Journey

© 2013 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez / Maintained by B Two Design