Downtown Gym is on Interval all day today, along with the 6am/6pm Holladay Gym.
Ideally, if you wanted 5 hours a week in Ute CrossFit…you would do WODS M/W/F and Interval/Oly on Tuesday’s and Thursday’s. Use your options, train smart and for a long time!
3×3 OHS Press Combo 2x5lb db or no load.
3×5 Goblets Squat, with :5 second pause and knees out at bottom.
3x:5 Hand Stand Hold, or :20 OH Press Hold with BB (empty)
5×5 Clean and Jerk with Double KB
(Work in groups, cycle through sets as a group)
Choose own load…roughly 2x 53lbs/ 2x 35lbs.
This movement does not seem too much different than a single arm KB Clean and Jerk…it is similar but much more demanding. Make sure you are completely squared away with being able to hold a tight trunk when hinging at the hips, i.e…having a good back with a deadlift movement. This will tell you if you have it or not.
If you are not sure, be in control with the choice and go for a single arm C&J same movement, less risky..build up to a double.
4×5 Single arm KB C&J Choose own load
4×8 KB Swing Russian
Load roughly 10-35lbs
Work up to a heavy Snatch
(Warm Up Sets: 4×3 to find your working load)
1 Snatch (heavy)
30 DU Attempts
3 Snatch 55/35lbs
10 DU Attempts
3 Snatch with PVC or empty bar
Interval Class for Holladay. Intervals for DT TBA if class numbers are high.
2k , 1k, 500m
The amount of time it takes you to complete your work is what you rest.
Group Cool Down.
For all of our 6 week challenge homies…keep on, keep on: