Programming Sneak Peek (07/22-07/27)

This week, we'll enter week 3 of our 6 week Olympic Weightlifting cycle working 5x2 Clean & Jerks on Monday and Snatches on Friday.  The goal is 70-80% or Moderate-Heavy loading and once again, you have the option for Squat or Power, or a combination.

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We'll also see 5x3 Pausing Deadlift on Wednesday, using the same Moderate weight for all 5 sets. Pause for :02 below the knee on the way up and down each rep and you may want to opt to use a Clean Grip or Snatch Grip to build your pulling strength for your Olympic lifts.

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The classic CrossFit Benchmark workout, "Fight Gone Bad" is programmed for Wednesday and we'll remember our dear friend and fellow CrossFitter Matt Rigazio on Saturday. Matt passed away from 4th stage lung cancer on July 6, 2020.  Matt would frequently drop into Bell City CrossFit when he was home with his sister, Kristen and this workout includes some of his favorite movements. The rep scheme represents the date he passed away, and his age, 38 years old.

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Our Kids Summer Camp kicks off next week!  Monday, July 29 - Friday, August 2 9:15-11:45am. Tell all of your friends, family and neighbors!

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‍WEEKLY RUNDOWN:

• MONDAY: (HEAVY) Week 3 of 6 Olympic Lifting Cycle, 5x2 Clean & Jerk, Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG.  AMRAP x 10 Minutes, Power Clean, Handstand Push Ups, Air Squats

• TUESDAY: (EFFORT) 5 Rounds for Time, Bike & Toes to Bar. Bodybuilding finisher.

• WEDNESDAY: (EFFORT) 5x3 Pausing Deadlift. Use the same Moderate weight for all 5 sets. Pause for :02 below the knee on the way up and down each rep. Option for Clean Grip or Snatch Grip. "Fight Gone Bad"

• THURSDAY: (GRIND) Partner Workout! AMRAP x 28 Minutes, Run, Ring Rows, Plate Weighted Sit-Ups, Plate Guns Hold Alt Lunges. Solo option available.

• FRIDAY: (SPRINT) Week 3 of 6 Olympic Lifting Cycle, 5x2 Snatch, Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG.  For Time Burpee Over Bar and Hang Squat Snatches or Power Snatches

• SATURDAY:(GRIND) Memorial WOD "RIGAZIO" with Partner Option available.  Hang Power Cleans, Burpee Bar Muscle Ups, Pistols, Double Unders.

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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