Dunamis Week 8
Monday 2/21/22
A. Clean work
Every 2 minutes for 6 sets
- 2 Clean Grip Deadlift
- 2 Clean Pulls
- 2 Squat Cleans
@ 60%
Technique focus
B. Gold
21-15-9
- Wallballs 20/14#
- Hang Power Cleans 95/65#
- Box Jumps
The Open is here! This week we will be focusing on technique and lighter weights to get us ready for 22.1. Our Metcon for Monday will be fast and light. Try to go unbroken on the Wallballs and Hang Power Cleans but take your time and aim for the middle of the box on each Box Jump.
Tuesday 2/22/22
A. Pistol technique work
20 min of Pistol technique work
B. Silver
12 min AMRAP
- 12 Pistols
- 20 Dumbbell Snatches 50/35#
- 25/20 cal Row
Tuesdays class will be our chance to ask any questions we may have on the Pistol Squat. The technique work will help us get a little more comfortable on one leg. We’ll also get to test out our new techniques on our Metcon.
Wednesday 2/23/22
A. Front Squat
Every 2 minutes for 6 sets
- 3 reps @60-70%
B. Bronze
4 rounds for time
- 50 Double Unders
- 12 Pull ups
- 15 push ups
- 12 Sit ups
Front Squats are on the menu for Wednesday. These should be light and speedy, with the goal being to keep our Squats prepped for the open. Bronze will be all body weight movements, so remember to keep a strong core and body line on the Push ups!
Thursday 2/24/22
Olympic Weightlifting
A. Strict Press
20 minutes to build to a 1RM
B. Power Clean
20 min to build to a 1RM
In OLY this week, we will be going for 1RMs in the Strict Press and Power Clean! Lets see some PRs!
Gymnastics Class
Feast Members, please check SugarWOD for this week’s Gymnastic Programming.
Friday 2/25/22
CrossFit Open Workout 22.1
It’s time to FEAST!!
Saturday 2/26/22
During the Open, Saturday’s will be posted on Friday evening to make sure we don’t do too many repetitive movements. We will have space to do the Open workout if you are unable to do it on Friday. Come on out Friday to cheer on those who are doing the workout, grab some strategy tips or just hangout!
Sunday 2/27/22
Rest Day. Get out and enjoy life!