top of page

Strength / Tue, Oct 14

A) Every 2 minutes for 10 minutes:

10 Back Squats @ 50% of max

10-20 Push-ups


B) Every 2 minutes for 10 minutes:

10 Strict Press (as heavy as possible)

10 Bent Over Rows (as heavy as possible)


C) Every minute for 10 minutes:

2 Power Cleans @ 65% of max



 
 
 

Recent Posts

See All
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

 
 
 

5 Comments

Rated 0 out of 5 stars.
No ratings yet

Add a rating
Debbie
Oct 15, 2025

Back Squats 65#

10 pushups


Strict press 40#

Rows 70#


Cleans 95#

Like

Heather H
Heather H
Oct 14, 2025
Rated 5 out of 5 stars.

55 bs

35 sp

55 lr

55 c

Like

James Mesick
Oct 14, 2025
Rated 5 out of 5 stars.

115 BS

60 push-ups

75/75/85 (regretted it)/75/75 SP

115 Row

115 PC

Like

lisanettleton
Oct 14, 2025

55,65,75,75,75 back squats

Knee pushups 10

45 lb strict press

45 lb rows

65lb power clean

Like

zimzotts
Oct 14, 2025

85 back squat, 10 PU

40 press, 70 row

85 power clean

Like
bottom of page