5/3/16 – Oly Lift Technique Seminars

courtney boot camp lunge


First – quick note that there will be NO Endurance Class on Thursday this week, so be sure to attend tomorrow!

Second – Interested in really diving in to the technique behind the snatch and the clean & jerk?  Spend an entire hour dissecting each of these more complicated movements, improving your ability to perform them and ultimately move more weight as a result.  These hour long sessions with Coach Ben are open to members of all experience levels, but you must be able to perform an OH Squat to participate in the snatch session.  There is no additional charge to attend these but they will count as one of your monthly classes.

Snatch 101: Thursday, May 12th 6:30pm – 7:30pm
Clean & Jerk 101: Thursday, May 26th 6:30pm – 7:30pm

Email info@escfitness.com to reserve your spot.  We will put a cap on these sessions so email us early!

CrossFit Performance

A. Toes to Bar Review

B. Toes to Bar – 3xAMRAP, rest 2:00


12 min AMRAP

6 Toes to Bar

60 Double Unders

30 KB Trunk Twists (total)

*if any potential of ripping your hands, go to strict variation before that happens

CrossFit Fundamentals

A. Overhead Squat Review

B. OHS – 3×10



Odd: 5 – 8 OHS

Even: 10 – 15 Abmat Situps

Strength Class

A. Press – find 1RM

B. 1 1/4 Front Squats – 5×3, increasing

C. Deadlifts – 4×4.4, rest :20/2:00

*keep the difference to under 20# between all four sets – heavy across

Endurance Class


Pull Mechanics


4x50m Run, rest :45

3x100m Run, rest 1:00

3 – 5 x50m Run, rest :45