Three Whites

Saturday, June 16, 2018- Week One- Day Six

Saturday, June 16, 2018- Week One- Day Six - CrossFit Weightlifting Sn**ch: Work up to a heavy single for the day Clean and jerk: Work up to a heavy single for the day Front Squat: Work up to a heavy single for the

Friday, June 15, 2018- Week One- Day Four

Friday, June 15, 2018- Week One- Day Four - CrossFit Weightlifting Sn**ch Push Press+ Pause OHS: (3+3) x 5 Power Sn**ch: 3,3,3,2,2,2,1,1,1 Power Clean and Push jerk: 3,2,2,1,1,1,1 Deficit Clean Deadlift: 5×3

Thursday, June 14, 2018- Week One- Day Four

Thursday, June 14, 2018- Week One- Day Four - CrossFit Weightlifting REST

Wednesday, June 13, 2018- Week One- Day Three

Wednesday, June 13, 2018- Week One- Day Three - CrossFit Weightlifting BRO DAY 1. 4 sets: Weighted hanging box squats: x10 Barbell Curls x 10-15 2. 3 sets: Incline DB Bench x10 @ 3121 DB Chinese Row x6-8 @ 3113 Strict Toes To bar x 5-10 @ 3111 3. Row or Air Assault... Read more »

IWF Hands Out 1 Year Bans for Countries with 3+ Positives from Retests (China, Russia, KAZ, AZE …)

IWF Hands Out 1 Year Bans for Countries with 3+ Positives from Retests (China, Russia, KAZ, AZE ...) - All Things Gym (Original post from Oct 20, 2017, see updates below) Meanwhile in Bucharest … The IWF announced that today that the executive board unanimously decided that countries with produced three or more doping violations from the 2008 and 2012 retests (see timeline here) will be suspended for one year. Co...

Independent Monitoring Group Notes Significant Anti-Doping Progress Among Suspended IWF Member Federations

Independent Monitoring Group Notes Significant Anti-Doping Progress Among Suspended IWF Member Federations | IWF The Independent Monitoring Group (IMG), created to review anti-doping work among the nine members of the International Weightlifting Federation (IWF) suspended in October of last year, has noted significant progress.

Tuesday, June 5, 2018- Week One- Day Two

Tuesday, June 5, 2018- Week One- Day Two - CrossFit Weightlifting Front Squat: 5,4,3,2,1 Clean and jerk: 3,2,2,2,2,1,1 Clean Pull: 5×5

Monday, June 11, 2018- Week One- Day One

Monday, June 11, 2018- Week One- Day One - CrossFit Weightlifting I’m calling this cycle Keep It Simple, Sally. We’ll be doing the sn**ch and clean and jerk in their most basic form often.. paired with the skill transfer exercises I find MOST useful. We will also be doing one day... Read more »

Sunday, June 10, 2018- Week Twelve- Day Seven

Sunday, June 10, 2018- Week Twelve- Day Seven - CrossFit Weightlifting REST

Saturday, June 9, 2018- Week Twelve- Day Six

Saturday, June 9, 2018- Week Twelve- Day Six - CrossFit Weightlifting * Sometimes the decrease in volume during deload weeks can leave your body feeling really good, if that’s the case, you may work up in weight on these heavy singles. BUT if your body is taking full advantage of the... Read more »

Friday, June 8, 2018- Week Twelve- Day Five

Friday, June 8, 2018- Week Twelve- Day Five - CrossFit Weightlifting 1. Pause Sn**ch Balance: 4×3. Stay lighter on these and work speed and perfect bottom position. 2. Close Grip Sn**ches (slightly wider than clean grip): 4×3. Stay light and work on feeling the aggressive pull under. 3. Box Squats: 3×3,3×2,3×1... Read more »

IWF Prepares to defend Olympic Qualification at CAS

IWF Prepares to defend Olympic Qualification at CAS - International Weightlifting Federation In April of this year, the International Weightlifting Federation (IWF) announced a radically new Qualification System for the Tokyo 2020 Olympic Games, with the principal aim of protecting clean sport. The Weightlifting Federation of the Republic of Kazakhstan has filed an appeal to the Court of Ar...