WED 092116

WHAT??!! nothing fo sure but felt like posting something. Stuff I have in my head. Keep bending that bar!!

*Warm up: 5 Slow Rounds:
10 Barbell Good-mornings (Lightweight)
10 Back-rack Walking Lunges
ME Chest to Bar (CTB)

1) Clean & Jerk 1 RM

2) Overhead Squat 1RM

3) “Grace” – 30 C&J @ 135

4) AMRAP 12 Minutes:
Row 250m
10 Muscle-ups
Row 250m
10 Thrusters 135/95

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Monday 3/21/16

By show of hands… Who’s psyched that the open is almost over!?.. No? Is that just me?
Don’t get me wrong, I love exercise racing as much as the next guy, but there’s a drought of PR videos at this time of year, and I love PR videos. So, to fill the void, here’s iron warrior, Justin Bartle again crusing thru a new split jerk max…

BB WORK:
1) 7×2 – Snatch from blocks (just above knee) – AHAP

*16.4 Repeaters: Complete #1 and warm up. If you have time (or anything left), you may do the rest of the work for the day after finishing – preferably with a solid amount of rest.

2A) 3×3 Snatch Grip BTN Push Press + 2 OHS – heavier than last week
2B) 3×3 Three Stop Snatch Pull (with 2 count pause at each stop) – AHAP

SKILL/STRENGTH:
1A) 3×60 (seconds) ME Freestanding HS holds – rest as needed.
1B) 3×30 (steps) Front Rack Walking Lunges – AHAP (with no pause to gather feet)

METCON A – 10 rounds of:
5 Chest To Bar
10 HR Push-ups
15 Jumping Air Squats

METCON B – AMRAP 3 Minutes x2:
5 Power Snatch 135/95
5 Box Jumps 30/24″
*Rest 2 Minutes between AMRAPs

Tuesday 2/23/16

BB WORK:
5X2 – Clean & Jerk @ 75% – do not go above %

STRENGTH:
Back Squat – establish a 1RM
The Cleans should provide a good warm up, but you will still need some Squat sets of 2-3 reps.

METCON A:
2k Row
50 Deficit HSPU 6/4″

METCON B:
For Time:
9 Muscle Ups
21 Box Jumps
6 Muscle ups
15 Box Jumps
3 Muscle Ups
9 Box Jumps

METCON C:
4 min AMRAP:
10 Dumbbell Snatches (55/30s)
10 Assault Bike Calories

Friday 2/12/16

E-mail your photos and videos to trainirongrip@gmail.com

BB WORK:
1A) 5X3 T&G Power Clean & Push Jerk: work up to a heavy 3 rep
1B) 5X3 Jerk Balance: work to a heavy 3 reps (use blocks & drop every rep if possible)

METCON A:
1k Row
20 Deadlifts (225/155)
40 DB Thruster (35/25)
20 Deadlifts (225/155)
1k Row

Extra work for Games.CrossFit Open Athletes only:
3 min AMRAP of:
10 Muscle-ups
20 Burpees to Target
ME Assault Bike Calories in remaining time

Tuesday 011216

BB WORK:
1) 14 minutes to establish a 3-Position Clean (Thighs, above knee, below knee) + 1 Jerk.
2) 6 min EMOM of: 1 3-Position Clean + 1 Jerk @ 80% of max from #1.

STRENGTH WORK:
Back Squat – 4×8 @75%
*Quick up and down with no pause every set.

METCON A:
7 Rounds of:
200m Run
14 Box Jumps (24/20)
7 Power Snatches (115/75)
*1 minute rest between rounds. Every round should be all out on every movement.

Open Ready WoD:
AMRAP 20 Minutes
12 Burpees to Target
9 Clean and Jerk 135/95
12 Toes to Bar
9 Front Squat 135/95
*To mimic proper open strategy you should try to settle into a comfortable pace early, let your heart rate settle, then redline in the final 3 minutes. Make sure you’ve got something left in the tank to turn it up.

INTERVAL WORK:
8 MIN EMOM OF:
Even: 10 HSPU
Odd: 25 AB Calories
*again y’all.. This will be a fight to get off the Assault Bike and started on HSPU by the next minute. Work hard!