Wednesday, February 6th, 2019

Week’s Preview: Week 4/4
Friday: Seated Press

A. Athlete’s Choice!

“Big Clean Complex”
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
OR
“Big Snatch Complex”
High Hang Snatch + Hang Snatch + Snatch + Snatch Grip Push Press
High Hang Snatch + Hang Snatch + Snatch + Heaving Snatch Balance
High Hang Snatch + Hang Snatch + Snatch + Snatch Balance

-One round consists of all 12 reps, unbroken
-Try not to drop the bar during entire complex
-Rest as needed between rounds
-Increase weight each round, building for 15 minutes
-Full Squat catch on all movements, scale to power position if needed!

*Recording heavy set from the day!

B.
3 Rounds: 3 Minute Amraps, 3 Minute Rests!
Round 1:
60 X Double Under Buy-In
Amrap of the following:
15 X Deadlifts
15 X Bar Over Burpees
Rest 3:00
Round 2:
60 X Double Under Buy-In
Amrap of the following:
10 X Deadlifts
10 Bar Over Burpees
Rest 3:00
Round 3:
60 X Double Under Buy-In
Amrap of the following:
5 Deadlifts
5 Bar Over Burpees

*Barbell weight should be no more than 50% of your Deadlift 1rm. Option to use heavy clean set from Part A.
*Recording total rounds and reps completed over all 3 Amraps!
*If you don’t have your Doubles yet, spend 1 minute performing fast single or 60 lateral bar hops!

Announcements & Upcoming Events

Free “Lift & Learn” Class: For anyone new to Defined. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, March 2nd, from 11am-Noon Register here! 

Next Defined Foundations  – Starting Sunday, February 17th and March 3rd. A 2-week Foundations course that will teach you everything you need to know to enter our group classes! To register for an upcoming Foundations and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com N

Defined Open Intra-murals 2.0: Friday Night Lights Edition! Defined is bringing back our weekly in-house throw-downs—and along with them, a sprinkle of some healthy gym-wide competition. Click Here to learn more about what this fun, team-oriented intramural is all about…

Shoulder Health Workshop: Sunday, Feb. 24th, 12:15pm to 1:30pm with Coach Noal and Physical Therapist Nick Barin. Only 20 slots available. Click here for more info!

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ CFD – Our Defined Personal Training options allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!