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Monday, September 28, 2020

Clean Sweep

Happy Monday everyone! Smolov week 9 begins today and will be running 3 days a week (Mon, Weds & Sat) for the next 4 weeks. There is going to be numerous weight changes throughout the sessions so make sure you get yourself a mini whiteboard and know what your numbers need to be prior to starting. You’ll also notice on the programming that there is now a session 2 designation for the extra credit. If you are planning on competing as I have spoken to many of you interested in doing so I would like to see you split up your training. I know schedules are tight these days but if you’re serious about competition you need to find that time as doing it all in one kick is fine every so often but if you want to get the most out of your training pieces there needs to be rest, mobility and nutrition between sessions.
CrossFit Green Bay’s 10 year Anniversary is coming up this Thursday! We will be celebrating October 17th at the gym. I’ve been saying for some time this world just needs a good kegger and 10 years in business is a fine opportunity to make that a reality. Get your sitters lined up and start working on those handstands!
Order forms are up on the whiteboard for Sweatshirts and the Raglan 3/4 Tee’s until this Friday. We will be ordering a supply of t shirts but will not be ordering any extra sweatshirts or the 3/4 tees so put your name on the sheet if you’d like one. Samples are on the bench under the sheets.
Have a great Monday!

1.) Every 2:30 Back Squat 1 x 3@ 65%, 1 x 4@ 75%, 3 x 4@ 85%, 1 x 5@ 85%
2.) Clean Sweep
12 min AMRAP
100m shuttle(10m, 2 hands)
10 Ring push-up
10 Dumbbbell Hang Clean Thruster 50/35lb
3.) 3 rounds
25 GHD Sit-ups
1:30 minute Plank

Session 2
-6 x 4 Front Squat @ 65%
Begin each set from bottom of squat using the blocks
-20 minute EMOM
Odd: Assault Bike 12/8 cal
Even: 1 Power Clean & Jerk @ 80%
Note: the assault bike portion should not take over 30 seconds, lower cals if needed
-Starting at 1 and continuing until failure adding 1 rep each successful set, keep rest around 30 sec
Unbroken Chest to Bar Pull-ups

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Alex Ebert
4 + 30m shuttle scaled to 40lb DB
BS at 205, 240, 270, 260
3
0
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Bradley Boockmeier
5 Rounds + 4 DB Thrusters
Back squats up to 405#
3
0
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Cassie Christianson
5 + 60 m rx
175,200,230,230
4
0
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Cody Stelmach
5 + 10 PU rx
225, 255, 275, 285, 295, 300x5 BS
5
0
Cancel
Eric Hansen
4 + 30m 40#
9
0
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Grace Adler
4+8 hang DB thruster
25# DB. BS 105/135/145/155/155/165# not at correct % - just what felt right today
5
0
Cancel
Grant Soletski
6 + 100m
35lb Hang Power Clean & Jerk knee was causing way to much shifting today
3
0
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james macco
4 + 10 pushups @ 40#
BS @ up to 235#
1
0
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Justin Peterson
5+2 DB Hang Clean Thrusters
Back Squats at 305, 355 and 400lbs. Took a mid jump to 385 for set 3 so it wasn’t such a big jump.
6
2
Can’t believe you lied to me on your score 😅
Cody Stelmach
It wasn’t even lying! It was selectively withholding information.
Justin Peterson
Cancel
Kenzie Christy
EMOM 8 5 hang p clean 4 fr squat 3 s2oh @105 rx
x10 FS at 140 1x10 BS @ 165 drop set 150 bike and clean emom at 130 1 to 10 to 1 unbroken butterfly pull ups and my biceps are not going to be ok tomorrow hahahah
7
0
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Liz LeCaptain
4 + 3 DB Thrusters
170/195/220# BS
3
0
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Mike Cegelski
5+100 meter
35# DB Thrusters 225, 255, 285 BS
4
0
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Sean Manion
280# BS for 5
3
0
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Sylvia Christensen
1 round
515/175/195/200 bs
1
0
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Theresa Rosenquist
4 R + 5(!! )meters**
**only sub’d the DBs(!!)@#20. BS@ #120
4
0
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Timm Uhlmann
4 + 40 shuttle rx
BS @ 205, 235, 255
4
0
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Tom Fameree
4 + 40m Rx
205/235/270# BS thingy. Woof!
9
0
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Travis Beard
4+2 Pushups
Scaled to 35lb DBs Back squats up to 205
2
0
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Trevor Snyder
4 + 7pu
40# showed up late minimal warm up
2
0
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Yvonne Otero
3 + 10 ring pu's, 15#DB, mall walk
BS ^115#
7
0
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