CrossFit / Sat, Sep 20

Coach Ivan
Sep 19, 2025
1 min read

Pre WOD Skill

Practice the Dumbbell Squat Clean

Partner WOD

800 Meter Run (together)

50 Cal Bike (one athlete at a time)

50 Dumbbell Squat Cleans 50s/35s (one athlete at a time)

50 Cal Bike (one athlete at a time)

800 Meter Run (together)

Stretching

1:00 Couch Stretch/leg

1:00 Forward Fold

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Strength | Jan 20-24

WEEK 3 — DAY 1 (Squat + Clean) A) Back Squat 5×4 @ +5–10 lbs from Week 2 (heavier, all reps controlled) B) Hang Power Clean 5×3 Build to a strong, fast set (no misses) C) Bulgarian Split Squat (DB) 3×

CrossFit/ Jan 19th-24th

Martin Luther King Jr. Regular Schedule Saturday Jan 24th 7:30am-8:30am Coach Mike. One Class this Saturday. Coach Ivan will be out of town. The gym will be closing at 8:30am. Sorry for the inconvien

Strength / Jan 13-17 Week 2

WEEK 2 — DAY 1 (Squat + Clean) A) Back Squat 5×5 @ Week 1 weight +5–10 lbs (or +2–3%) B) Hang Power Clean 5×3 Build each set if technique stays clean C) Bulgarian Split Squat (DB) 3×8 each leg Slightl

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Jonathan Shores

Sep 20, 2025

Rated 4 out of 5 stars.

18:56

w/ Michelle