Saturday 4/30/16

BB WORK:
7×1 High Hang Snatch AHAP

METCON A:
21-15-9-6-3
Strict HSPU
Back Squat 175/100#
Bar Facing Burpees

METCON B:
4 Rounds:
50 Double Unders
15 KB Swings
5 Muscle Ups

METCON C:
For Time:
30 Push ups
30 Sit ups
rest 1 min.
20 Push ups
20 sit ups
rest 1 minute
10 Push ups
10 sit ups

Friday 042916

BB WORK:
1) Snatch: 15 minutes to work to a 3rm (drop each rep and reset quickly) – rest as needed
2) 5 SN Grip BTN Push Press + 3 Overhead Squats: work to a 1rm for Complex – rest as needed

STRENGTH:
1) Back Squat: 1X8@65%, 1X8@70%, 1X8@75%, 1X8@80% – rest as needed.
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

METCON A:
For time:
50 Calorie Row
50 Box Jump Overs 24/20″
50 Deadlifts 180/120#
50 Wall Balls 20/14#
50 Ring Dips
50 Wall Balls 20/14#
50 Deadlifts 180/120#
50 Box Jump Overs 24/20″
50 Calorie Row
*21 minute time cap. You probably haven’t notice but I’ve programmed a Regional wod as today’s conditioning. I did this to get feedback from all of you. Please, even if you have never posted, post your time and thoughts on this one to comments. If you can think about it, try to note your time through each section and let me know where the worst parts are. Also, please try to stick as close as you can to the standards

METCON B:
20 minute AMRAP:
Run 400m
1 legless Rope Climb
5 Power Cleans 185/105

GYMNASTICS:
4 Rounds:
10 Overhead Squats AHAP
then
Handstand Push-Ups
Rest 2:00. Try to hit the number you picked previously. If that went well last week, try adding on rep across all sets. If this is your first time trying this, pick an amount of handstand push-ups you can hit each set unbroken.

Thursday

Soon the fittest among us will advance to the second stage of the CrossFit Games season: the Regionals.

May 13 – 15
California Regional | Del Mar, California
South Regional | Dallas, Texas
Pacific Regional | Wollongong, Australia

May 20 – 22
West Regional | Portland, Oregon
Atlantic Regional | Atlanta, Georgia

May 27 – 29
Central Regional | Columbus, Ohio
East Regional | Albany, New York
Meridian Regional | Madrid, Spain

Today’s WOD:

Rest Day!

Wednesday 4/27/16

BB WORK:
1) Hang Clean with 3-sec Pause each rep (just above the knee): work to a 3rm (drop each rep and reset quickly) – rest as needed
2) BTN Jerk (off blocks if possible): work to a 3rm (drop all reps) – rest as needed

STRENGTH:
1a) Bent Over Rows: 5X5 – AHAP – rest as needed
1b) Push Press: 5×5@90% of Monday’s 5rm – rest 60-90 sec.

METCON A:
‘Nicole’
20 minute AMRAP:
400m Run
Max Rep Pull Ups

METCON B:
4 rounds of:
1:00 ME Strict + Kipping HSPU (as many strict as possible, then – without coming down – as many Kipping as possible)
1:00 ME Row for Calories
1:00 ME Target Burpees
1:00 Rest

METCON C:
3 Rounds
12 Deadlifts 255/165#
12 Toes to Bar

Tuesday 4/26/16

BB WORK:
1) Muscle Snatch – 5×3 – work to a heavy 3 rep
2) Mid-hang Snatch – 5×3 – AHAP

STRENGTH:
1) Back Squat: 1X8@65%, 1X8@70%, 1X6@80%, 1X6@85% – rest as needed
2) Front Squat: 1X5@70%, 1X5@75%, 1X5@80%, 1X5@85% – rest as needed

METCON A:
14 minute AMRAP of:
20 KB Swings 53/35#
20 DB (two dumbells) Ground to Overhead 55/35#
20 DB Burpee 20″ Box Overs 55/35#
50′ HS Walk

GYMNASTICS:
Every 2:00 for 10:00
9 Thrusters 95/65#
then
CTB Pull-ups
If last week week went smoothly, add one rep per round.

METCON B:
5 Rounds of:
200m Run
3 Rope Climbs
9 Front Squats 165/105