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

Thursday 3/10/16

Marisol Quintero Getting it done with the late night lifters. #noexcuse #weighlifting
Marisol Quintero Getting it done with the late night lifters. #noexcuse #weighlifting

Open Week 3 Active Rest Day

A. Recovery Back Squats – Work up to 2×5 between 60% and 70%.
Take your time working up to these sets, really use your warm-up as a mobility session as well. Push ankle and hip flexibility at the lighter weights. Give yourself some time down in the bottom of the squat to feel everything out. Your two working sets should feel pretty comfortable, not very challenging.

B. 15 Minute moderate pace AB or Row.
Flush the system out!

C. 15 Minutes of mobility work.
All serious athletes should know what they need to be doing during this time.

D. 10 Minute skill work session.
Pick a skill, something you need work on, and hit it with light intensity for about 10 minutes.

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 2/19/16

BB WORK:
1A) 4X5 Power Clean – work to a 5rm rest as needed
1B) 4X5 Jerk Balance – work to a 5rm rest as needed

METCON A:
12 min AMRAP:
20 GHD Sit ups
10 Box Jumps
5 Squat Snatch (155/95)

METCON B:
For time:
50 Burpees
20 Front Squats (185/105)
50 Burpees

METCON C:
6 min AMRAP:
10 Assault Bike Calories
30 Double-unders