Its not too late to sign up for our Valentine’s Day Massacre Competition! Click Here for more info.

VD MASSACRE 1

 

Jordan A.  during the snatch event at the Wilmington Open.
CFW Instructor Jordan A. during the snatch event at the Wilmington Open.


Crossfit
:
Back Squat 5 reps x 5 sets

Then:

“Grace”
30 Clean and Jerks for Time 135/95

CFW Supplemental
Row 500m x 6
rest the time it takes you to complete each

Wilmington Weightlifting Club

All

Snatch – [70%x 1, 80% x 1, 85% x 1, 90% x 1, 80% x 1] x 3
Clean & Jerk – [70% x 1, 80% x 1, 85% x 1, 90% x 1, 80% x 1] x 3
Snatch Pull – 100% (of snatch) x 2 x 5
Front Squat – 65% x 3, 75% x 3, 85% x 3, 90% x 3

Strength
Trap 3 Raise: 10-12 x 4
SLDL: 8-10 x 4
Reverse Hyper: 25 x 4

Endurance
20 Dips
15 Chin-ups
15 Dips
10 Chin-ups
10 Dips
5 Chin-ups