Programming Sneak Peek (08/12-08/17)

We hope you all enjoyed the sunshine and beautiful weather this weekend. We are heading into the final week of our Olympic Weightlifting cycle, which means we get to RETEST our 1 rep heavy Snatch on Monday and Clean & Jerk on Friday!  To prepare, take a look at your previous lifts from this cycle and decide how to warm-up and what your attempts will be.  Have a couple of key points of performance to focus on during your lifts.  If you logged your results in SugarWOD, you can easily select the "PREPARE" button on the app to see all previous results and notes logged for the lifts.

Get ready to get upside down, because on Wednesday, our Skill will involve inversions.  Work on Wall HS Hold, Freestanding HS Hold, Pike HS Hold, HS Walk or whatever upside down option works best for you.

Looking ahead into August, we will be continuing with our Phase III SPRINT focus, which means we will see 1-2 faster workouts each week to build everyone’s anaerobic base. We will still see 1-2 Flex Finishers per week to carry us through the second half of summer. Looking at some changes in the programming, we will have a greater emphasis on the Push-Up and the kipping handstand push-up. You can also look forward to a Kelly retest from back in May.

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‍WEEKLY RUNDOWN:

• MONDAY: (HEAVY) Build to a 1-Rep Snatch Week 6 of 6 Olympic Lifting Cycle. Descending reps of Box Jumps and Snatches.

• TUESDAY: (EFFORT) 5-Sets for Max Reps: Bike, Front Squats, Toes to Bar, Up-Downs. Core finisher.

• WEDNESDAY: (EFFORT) On a 10:00 Running Clock...Practice Handstands (Wall HS Hold, Freestanding HS Hold, Pike HS Hold, HS Walk). AMRAP x 15 Minutes, DB Sumo Deadlifts, HSPU or DB Push Press, Strict Pull-Ups or Ring Rows

• THURSDAY: (QUALITY) Skill 3-Sets 2 Power Clean + 2 Front Squats + 2 Shoulder to Overhead (using an empty barbell or very Light Weight. This is a primer for Friday's 1-Rep Clean & Jerk). 800m Run, Barbell Bent Over Rows, Lateral Box Step-Overs, Jump Rope, Side Plank Hold.

• FRIDAY: (SPRINT) Build to a 1-Rep Clean & Jerk Week 6 of 6 Olympic Lifting Cycle.  For Time Wall Balls, Power Cleans, Shoulder to Overhead, Thrusters.

• SATURDAY:(EFFORT) In Teams of 2...AMRAP x 21 Minutes, Row, Sit-Ups, Bar Muscle-Ups or Pull-Ups. Solo Option, Every 3:00 x 5-Sets same movements.

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ANNOUNCEMENTS:

• 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