Crossfit Affinity

Crossfit is a core strength and conditioning program made up of constantly varied, functional movements performed at high intensity.

 

MA Strength, Chinese Weightlifting Seminar

Saturday, May 4th, 9am to 6pm
Open to Everyone

Chinese weightlifting techniques are coming to Connecticut for the first time ever! MA Strength is offering a Chinese Weightlifting Level 1 Seminar, hosted at CrossFit Affinity on Saturday, 5/4/19. This is a practical, hands-on seminar that introduce the fundamental elements behind Chinese weightlifting technique to improve snatch, clean, and jerk technique under the guidance of expert coaches at Ma Strength. There will be a 1 hr break for lunch.


Constantly Varied

A wide variety of movements from weightlifting, gymnastics, Olympic lifting and cardiovascular modalities changing from day to day.

Functional Movement

Core to extremity, compound and multi-joint movement. Capacity to move large loads over large distances quickly.

High Intensity

Defined exactly as power and intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise.

WODs

September 17, 2019

9/18/2019

W.U.  Stations in pairs

Strength:  Unstable Strict Press

  • 7 sets of 5 @ unstable weight

W.O.D 3 RFT

  • 27 x Cals Rower
  • 18 x KB Swings 53/35
  • 9 x Chest 2 bar Pullups

Core:  TBD

 

September 16, 2019

9/17/2019

W.U. Prep for Clean

Strength:  Power Clean (12 min)

Build to a Heavy Power Clean + Hang Power Clean

W.O.D for time complete

  • 5 Min Clock
    • 21-15-9
      • Hang Power Cleans 75/55
      • Burpees
  • 5 Min Clock
    • 15-12-9
      • Power Cleans 115/85
      • Lateral Burpees
  • 5 Min Clock
    • 12-9-6
      • Power Cleans 155/105
      • Burpees Over Bar

*3 min Rest in between each 5 min periods.

September 15, 2019

9/16/2019

W.U. Front Rack and Squat Prep

Strength:  Pausing Front Squats

Every 90 sec

  • 10 sets by 3 reps of a 3 sec Front Squat

W.O.D 5 Rds for time of

  • 30 x DU’s
  • 12 x Front Squats 115/85
  • 9 x Shoulder to OH

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