Weekly Updates April 6 - 11

By:   Brandon |

To keep progressing please avoid these 7 mistakes:
http://anabolicminds.com/forum/content/7-mistakes-crossfitters-6636/

Video Of The Week:
Load ordering for proper squats with a couple mobility exercises:
https://www.youtube.com/watch?v=7TIP8eNJmMg

Nutrition Information Of The Week:
10 must have foods for building muscle:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1296/Top_Ten_Foods_for_Building_Muscle.aspx

 THIS WEEKS WORKOUTS:

 

 

TUESDAY ALL LEVELS STRENGTH AND CONDITIONING (7:30pm):

On Snatches: sit in catch position for 2 seconds on every snatch.

Move on to metcon after snatches, if desired.

Hi-Hang Snatch (3x4 @55%)
 
Hang Snatch from mid-thigh (3x3 @65%)
 
Hang Snatch from below knee (3x2 @75%)
 
Snatch (3x1 @90%)
 
Hang Power Clean + Hang Clean (6x1+1)
 
Pause Front Squat (3RM, then 2x3 @90% of 3rm)
 
L1: Metcon (Time)
Level 1 Metcon:

“Diane”

21-15-9 of:

Deadlifts 225/155#
HSPU

For time.

Accessory work after metcon:
3x10 Ring Dips(weighted if necessary)

L2: Metcon (Time)
Level 2 Metcon:

21-15-9 of:

Deadlifts 185/125#
HSPU (stack ab mats to scale)

For time.

Accessory work after metcon:
3x10 Ring Dips

L3: Metcon (Time)
Level 3 Metcon:

21-15-9 of:
Deadlifts 135/95#

after each set of deadlifts:

1:00 HS Hold (if you break the handstand hold, do 10 burpees and finish the hold)

For time.

Accessory work after metcon:
3x10 Banded Ring Dips

 

SATURDAY BARBELL CLUB (Noon):

Back Squat (4x5)
 
Bench Press (4x5)
 
GHR (3x10)
glute-ham raise