Tonight is the first olympic weightlifting session of the June month-long series. Each Thursday at 5pm is a session dedicated to training heavy movements that will be of assistance in the snatch and clean and jerk. These include a variety of squats, presses, pull and other segmented lifts. You will not be working up to a heavy 3 or 1 rep… but rather developing strength in ways that will translate into increases in your oly lifts. Monday nights at 5pm is a complement to the Thursday night class- it is technique and speed work in the olympic lifts. A focus is on moving quickly, under lighter loads with attention on hitting the correct positions. Try and make it to BOTH of these classes. Attending a 4pm WOD and then a 5pm oly session is NOT recommended.
Below take a look at the personal bests set during the month of May. Many records set for CrossFit Baseline, a number of Girl WOD improvements, push pressing increases, and all of the Run Specialty Class athletes who ran the post-test PRd on their final 400m run (more on that topic in an upcoming post!).
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Midday Open Training Hour, 5pm Oly Strength and Accessory Session
Hero WOD- “Jack”
20 minute AMRAP of:
10 push press (52/35kg-from ground)
10 KB swing (usa- 24/18kg)
10 box jumps (24/20”)
Post number of rounds and remaining reps to chalkboard/journals
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.