The California Strength Team is in town to run a 2 day olympic lifting seminar at CFD LS. All of our coaches will be in attendance to learn a few things so we can come back Monday with a fresh set of coaching cues and new barbell knowledge. With that we have a modified weekend schedule.
Sunday Aug 25th:
8a – Simulated Long Run WOD w/ Coach Mark
8a & 9a – KB WODs
Open Gym w/ Powerhouse Veronica Minahan from 10a – 11:30a
** the powerlifting & olympic lifting programming is still on the board. Or you can work on whatever you like. The gym (or “Box” as the crossfit’rs call it) is your playground today.
Skill: KB Clean Technique (10 Min)
** Add weight but don’t get heavy, work technique, distinguish between great reps and average reps and slow things down to really get comfortable with the movement.
WOD I (15 min cap)
3 Rounds: 1:1
10 Goblet Squats 70/55
20 American KB Swings 70/55
Details: After each round rest the amount of time that it takes you to complete each round. Please move perfect, think more about doing it right than doing it fast. The built in rest is to keep you move smooth.
WOD II: 10 Minute AMRAP
Right side: 1 kb Russian swing, 1 kb power clean, 1 kb push press, 1 kb front squat
Left Side: 1 kb Russian swing, 1 kb power clean, 1 kb push press, 1 kb front squat
Then . . .
Right side: 2 kb russian swings, 2 kb power cleans, 2 kb push presses, 2 kb front squats
Left Side: 2 kb russian swings, 2 kb power cleans, 2 kb push presses, 2 kb front squats
*repeat right to left every time adding one rep of each after each round.