Announcements

Due to fall break the schedule next week has some adjustments! 9:00 am class has been cancelled every day except for Thursday, October 12th. On Friday, October 13th, we will only have 5 am and 4:30 pm classes. TEAM WOD Saturday, October 14th is ON! Enjoy your break!

Shackle Island CrossFit – CrossFit

Squat Snatch

1 Repetition @ 84%

1 Repetition @ 87%

1 Repetition @ 90%

2 Sets of 1 @ 90-95%

After warm up sets:

Set #1 – Power Snatch + OHS + Squat Snatch @ 50% of 1RM Snatch

Set #2 – Power Snatch + OHS + Squat Snatch @ 55% of 1RM Snatch

Set #3 – Power Snatch + OHS + Squat Snatch @ 60% of 1RM Snatch

Set #4 – 3 Squat Snatches @ 70% of 1RM Snatch

Set #5 – 2 Squat Snatches @ 75% of 1RM Snatch

Set #6 – 1 Squat Snatch @ 80% of 1RM Snatch

Squat clean

1 Repetition @ 84%

1 Repetition @ 87%

1 Repetition @ 90%

2 Sets of 1 @ 90-95%
Set #1 – 2 Power Cleans + 2 Front Squat @ 50% of 1RM Clean and Jerk

Set #2 – 2 Power Cleans + 2 Front Squats @ 55% of 1RM Clean and Jerk

Set #3 – 2 Power Cleans + 2 Front Squats @ 60% of 1RM Clean and Jerk

Set #4 – 2 Squat Cleans @ 70% of 1RM Clean and Jerk

Set #5 – 2 Squat Cleans @ 75% of 1RM Clean and Jerk

Set #6 – 2 Squat Cleans @ 80% of 1RM Clean and Jerk

Back Squat (3-1-3-1-3-1)

3 Back Squats @ 85% of 1RM Back Squat

1 Back Squat @ 90% of 1RM Back Squat

3 Back Squats @ 85% of 1RM Back Squat

1 Back Squat @ 90% of 1RM Back Squat

3 Back Squats @ 85% of 1RM Back Squat

1 Back Squat @ 95% of 1RM Back Squat