Programming Sneak Peek (07/15-07/20)

Last week, we tested out a 1-rep heavy Snatch and Clean & Jerk to kick off our 6-week Olympic Weightlifting cycle!  This week, we have 5x3 Snatch programmed on Monday and Clean & Jerk on Friday both at an RPE 7.  The bar is staying moderate for all sets, so it’s a good time to reinforce a solid starting and receiving position for these more technical lifts.

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Along with our Olympic Weightlifting focus, we'll also see Back Squat or Deadlift sprinkled in each week for the next 2-months.  This week, on Wednesday, we'll continue our Tempo Back Squat work, hitting 3x5 at (31x1) tempo.  If you're new to tempo, check out this article which explains the benefits and how to read tempo.

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Two Sprint-style workouts this week as our conditioning phase has switched to a focus on shorter, more explosive efforts, including the classic CrossFit benchmark workout "Jackie" after Back Squats on Wednesday!

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Don't forget to sign your kids up for our Kids Summer Camp!  Week 2 kicks off in just 2-weeks on Monday, July 29th!  Share the flyer below with your friends, family and neighbors!  Monday through Friday 9:15-11:45am, July 29 - Friday, August 2.

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‍WEEKLY RUNDOWN:

• MONDAY: (EFFORT) Week 2 of 6, 5x3 Snatch (RPE 7, Goal is 60-70% or Moderate. Option for Squat or Power. Does not need to be TNG), AMRAP x 10 Minutes Ascending Ladder of Power Snatch & Toes to Bar

• TUESDAY: (EFFORT) EMOM x 20 Minutes, Jump Rope, DB Farmer's Lunges, Run.  Bodybuilding finisher.

• WEDNESDAY: (SPRINT) 3x5 Tempo Back Squat (31X1), *Use the same Moderate weight for all sets. Benchmark workout "JACKIE"

• THURSDAY: (EFFORT) AMRAP x 25 Minutes, KB/DB Farmer's Carry, Bike, V-Ups/Tuck-Ups, Hand Release Push Ups.  Core finisher.

• FRIDAY: (SPRINT) Week 2 of 6, 5x3 Clean & Jerk, (RPE 7, Goal is 60-70% or Moderate. Option for Squat or Power. Does not need to be TNG.) 6 Rounds for Time Power Clean & Jerk, Box Jump Overs

• SATURDAY:(GRIND) For Time Descending Ladder Wall Balls, Burpees, Sit-Ups. Partner or Solo options!

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ANNOUNCEMENTS:

• Bell City CrossFit Kids Camp!! Monday through Friday 9:15-11:45am.

           • Week 2: Monday, July 29 - Friday, August 2

• Troubleshooting Sessions with Coach Ethan!  Book your session HERE!

• Bell City CrossFit Legends Class! Every Tuesday/Thursday at 10am. Book a No Sweat Intro with Coach Melanie HERE to learn more!

• Some folks are signing up for the New England Spartan Super on August 17th at the Carter and Stevens Farm in Barre, MA.  Use discount code SGX240024. Sign up for early morning and at the end you have option to join team Bell City CrossFit!

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Olympic Lifting Cycle 7/8-8/18 (Snatch + Clean & Jerk)

• W1 - 3-3-3-2-2-1-1* (Sets of 3 in 60-70% range. Sets of 2 in 70-80% range. Sets of 1 in 80-90+% range)

• W2 - 5x3 @ (60-70%)

• W3 - 5x2 @ (70-80%)

• W4 - 5x1 @ (80-90+%)

• W5 - Deload

• W6 - 1RM Snatch + Clean & Jerk