Monthly Archives: May 2018

Thursday, May 31 Gym Open @ 6:15am

PREPARATION: Row 500m 10 Good Mornings with 65/45 10 Top-down RDL with light weight 8 High Pulls with weight ^ STRENGTH: Deadlifts as follows:  Set 1 –  5 reps @ 65% Set 2 – 3 reps @ 75% Set 3 … Continue reading

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Wednesday, May 30 Gym Open @ 6:15am

Jake Burke embodies this quote from Bedros Keuilian PREPARATION: Row 5oom 10 Power Clean with bar 8 Hang Squat Clean with bar 6 Squat Clean with bar 4 Squat Clean Thrusters 2 Split Jerk STRENGTH: Every 2 minutes, for 16 … Continue reading

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Tuesday, May 29 Gym Open @ 6:15am

PREPARATION: Row for 4 minutes Snatch Barbell Warm-Up – 5 reps of each with bar Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Drop Snatch Hang Power Snatch Snatch from Below Knee STRENGTH: EMOM, for … Continue reading

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Monday, May 28 Gym Open @ 5:00pm

Great crew on Saturday!! It was great to meet Jake and Joe:) The DicFit crew would also like to wish Cody all of the success int he world as he starts his new gig as a Forestry Technician in Williams … Continue reading

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Thursday, May 24 Gym Open @ 6:15am

PREPARATION: Row 500m 10 Single Leg Deadlifts 10 Shoulder Taps 10 Opposite Toe Touches STRENGTH: Deadlift as follows: 6 reps @ 70% 4 reps @ 77.5% 2 reps @ 82.5% 6 reps @ 72.5% 4 reps @ 82.5%% 2 reps … Continue reading

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Wednesday, May 23 Gym Open @ 6:15am

PREPARATION: https://journal.crossfit.com/article/competitor-s-course-snatch-warm-up STRENGTH: PART A> 5 sets of  3 reps of Hang Power Snatch  start @ 50% and build very conservatively and then, complete for time: 5 Snatches @ 60% of 1-RM 5 Snatches @ 70%  5 Snatches @ 75%  … Continue reading

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Tuesday, May 22 Gym Open @ 6:15am

PREPARATION: 2 rounds of: 250m Row 8 DBell Hang Cleans 8 KB Snatch (each hand) STRENGTH: Every 2 minutes, for 20 minutes (10 sets), Clean as follows: *Sets 1-2 = 3 reps @ 60% *Sets 3-4 = 2 reps @ … Continue reading

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