Tuesday 5/10/16

BB WORK:
1) Muscle Snatch: 4-5 light singles to warm-up
2) Mid-hang Snatch: 5×3@80% of 3rm

STRENGTH:
1) Back Squat: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% – rest as needed
2) Front Squat: 1X5@65%, 1X4@75%, 1X4@80%, 1X4@80% – rest as needed

METCON A:
5X400M Run – rest 1:1
*All out every round.

METCON B:
3 Rounds:
40 Double Unders
30 KB Swings 53/35
20 Burpees
10 Toes to Bar

GYMNASTICS:
7:00 AMRAP:
As many unbroken sets of 5 CTB Pull-ups as possible.
*If 5 CTB pull-ups is above your capacity, pick a number you can hit consistently for the entire 7 minutes.

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Tuesday 4/5/16

BB WORK:
1) Pause Clean (3 count pause @ knee) + Jerk: 5×2+1 – work to a heavy (but perfect) double for the day
2) Pause Clean (3 count pause @ knee) + Jerk: 1×2+1@95%, 1×2+1@90% of max from #1

STRENGTH:
1) Back Squat: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80%
2) Front Squat: 1X5@60%, 3X5@70%

METCON A:
21-15-9
Calorie Row
Power Snatch (105/75)
T2B

METCON B:
5 rounds of:
:45 ME Bar Muscle-Ups
:15 Rest
:45 ME Burpee Box Jumps 24/20″
:15 Rest
:45 ME AB Calories
:15 Rest

Monday 3/14/16

BB WORK:
1) Hang Snatch – 5×2 – work to a heavy double
2A) 3x 3 BTN Push Press + 2 OHS – Heavier than last week
2B) 3×3 3 Stop Snatch first pull (w/ 2 sec hold at each stop)

METCON A – For Time:
50 DU’s
50 Sit-ups
Run 400m
40 DU’s
40 Sit-ups
Run 400m
30 DU’s
30 Sit-ups
Run 400m
20 DU’s
20 Sit-ups
Run 400m
10 DU’s
10 Sit-ups

METCON B:
6 Rounds:
5 Hang C&J (135/95)
5 Hang Snatches (135/95)

Extra work for Games.CrossFit Open Athletes only:
For Time:
40 Burpees Over Box (24/20)
30 KB Swings (70/44)
20 Front Rack walking Lunges (95/65)
10 AB Calories

Wednesday 2/10/16

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BB WORK:
1A) 5X3 T&G Power Snatch: work up to a 3RM
1B) 5X3 Snatch Balance: work up to a 3RM (use blocks & drop every rep if possible)

METCON A:
‘Tumilson’
8 Rounds For Time of:
200m Run
11 DB Burpee Deadlifts (55/35)

Extra work for Games.CrossFit Open Athletes only:
6 min AMRAP of:
5 Snatches (155/105)
15 Box Jumps (24″/20″)

“Full body flush”
Set the Clock to 15 Minutes
From 0-4 Minutes
Row 1k
From 4-10 Minutes
3 rounds
10 Thrusters 75/45lbs
10 Pull Ups
10 Push Ups
All at a moderate pace
From 10-15 Minutes
EMOM for 5 min – 10 Calories per minute on the Assault Bike (AB)
*perform at a moderate pace with the purpose to stimulate blood flow to the tears in the chains that make up your muscle fibers (myofilaments) to increase recovery, also loosening up tight muscles just makes them feel better.

Monday 012516

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BB WORK:
2-Position Snatch (1. Full Snatch 2. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis)
EMOM for 6:00 – 1 2-Position Snatch @80% Snatch 1RM

STRENGTH:
3X20 (steps) Front Rack Walking Lunges – heaviest possible with continuous stride (no stopping to gather feet), rest 2:00

METCON A:
‘Karen’
150 Wall-Balls (20/14)

METCON B:
100 Calories for time on the Assault Bike
*EMOM do 6 target burpees (Start the workout with 6 burpees)

ENDURANCE WORK:
‘Mono structural conditioning Test’
1 Round:
400m Run
12 HSPU
Rest 2 minutes
500m Row
12 HSPU
*Rest 2 Minutes. Focus should be on the run/row times, which should be max effort. HSPU are in there to test efficiency after max effort mono structural conditioning.