MAY SNATCH CLINIC
Cate will be running her Weightlifting clinic THIS Saturday from 10:45am to 12:15pm and focusing on the often elusive snatch.
How to Get Started at Black Wolf
Black Wolf is for anyone willing to try. No skill or experience required. Whether you are looking to gain confidence, get stronger, lose weight, or meet amazing people, this place is worth trying!
If you’d like to jump in and try a few out yourself, grab your FREE Week of Classes through the link below
If you are not familiar with CrossFit, weightlifting, or group classes in general, I would love the chance to sit down and chat about whether it’s a good fit for you. Grab a time slot to chat here.
And if you have your own goals that you are ready to pursue, our personal training and hybrid program (personal training & group class) might be a great fit. Click here for more information.
YOUR WEEK OF WORKOUTS
Monday 050823
WU:
2x
Gate Run
10 Burpees
And then,
Lunge Stretch Down
Leg Swings Back
Gate Run
Stamina: E3M x5
Alleyway Run
The Fun: Tabata
8x :20 On/:10 Off w/ 2:00 Transition
1) Alternating Devil Press (35/25)
2) SA Z-Press (Alternate Arms Each Round)
4) Sit Ups
Tuesday 050923
WU: 3x
Gate Run
And then,
3-2-1
1 MB Clean
+ 3 Wall Balls
Chin Ups
The Fun: 30:00
5 Power Cleans (135#/85#)
10 Lateral Bar Burpees
15 Wall Balls (20/14)
Rest 2:00
Wednesday 051023
WU: 2x
100 Single Unders
20 Shoulder Taps
10 Air Squats
10 Crossbody V-Ups
Strength: E3M x4
20/12 Russian Twists (45#)
7 Back Squats (+5#+ from Last Week)
The Fun: 12:00
10-20-30-40-50-60-70-80-100
Double Unders
Hollow Body Flutter Kicks
Thursday 051123 – Glute Camp
WU: 3x
Gate Run
5 Kb Deadlifts
+ 7 SDHP
5 Single Leg Step Ups with High Knee Through p. Leg
5 Strict Pull Ups
The Fun: 7 Rounds Not For Time
5 Barbell Hip Thrusts (HAP)
12 Kb Sumo Deadlift High Pull (70#/53#)
Gate Sprint
Rest 2:00
Friday 051223
WU: 3x
Gate Run
1 Wall Climb
5 Kipping Leg Raises
10 Narrow-ish Stance Air Squats (Dorthy Heels if Possible)
10 Push Ups w/ 1 Tap
5 Box Jumps
Skills: 12:00
AMRAP Alternating Pistols
* EMOM
1) 5 Pull Ups
2) 12/9 Rx Push Ups
The Fun: 3 RFT
3-2-1
Push Press
Push Jerk
Front Squats
Tall Box Jumps
And then,
400m Run
Saturday 042923
Classes meet at 8am & 9:30am w/ Ben
The Conditioning: 3 RFT (20:00 Time Cap)
12 Russian Kb Swings (70#/53#)
15 Handstand Push Ups (Scale with 2 Wall Climbs + 10 Push Ups)
12 Russian Swings
18 Alternating Pistols
12 Russian Swings
21 Pull Ups
Alleyway Run
Sunday 051423
Doors open at 9:30am and stay open until 11am. There is a quick class run from 9:45am to 10:30am
Fun #1: Alternating E:90 x4
:20 Push Up Plank Hold
+ 3 Clapping Push Up OR 4 Push Ups + 1 Tap
+ Bear Crawl Across
:20 Lunge Hold (Right Leg Forward)
+ 5 Stepback Lunges (Right Leg Forward)
+ Single Leg Hops Back (R)
:20 Lunge Hold (Left Leg Forward)
+ 5 Stepback Lunges (Left Leg Forward)
+ Single Leg Hops Back (L)
Fun #2: 30:00 AMRAP
4-8-12-16-20-24
Cal Row
— Gate Run —
Cal Bike
— Gate Walk —