Friday 5/06/16

BB WORK:
1) Snatch from power position (high Hang): 15:00 to work to a 3rm (drop each rep and reset quickly if need to) – rest as needed
2) 5 SN Grip BTN Push Press + 3 Overhead Squats: 15:00 to work to a 1rm for Complex – rest as needed

STRENGTH:
1) Back Squat: 1X6@65%, 1X6@70%, 2X6@80% – rest as needed.
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

METCON A:
3 rounds for time of:
20 Pistols (alternating)
5 Muscle-Ups
8 Hang Power Cleans 175/115#
*96 Double Unders Cash Out

METCON B:
In 5:00:
Row 1K
ME KB Snatches 70/44#

GYMNASTICS:
AMRAP 10 Minutes:
5 Unbroken Strict HSPU

Friday 4/22/16

BB WORK:
1) Hang Snatch(just above knee) – work to a 3rm – 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: 1X10@60%, 1X10@65%, 1X8@70%, 1X8@75% – rest as needed.
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

METCON A:
For time:
15-12-9 of:
Deficit HSPU 6/4″
Power Clean & Push Jerks 155/95#

METCON B:
For Time
7 Power Cleans 205/125
Run 600m
5 Power Cleans 205/125
Run 400m
3 Power Cleans 205/125
Run 200m

GYMNASTICS:
Put 15:00 on the clock and practice:
Practice Headstands
Handstands
Handstand walks
Handstand taps

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

Friday 3/25/16

BB WORK:
Muscle Snatch – 7×1 – AHAP

PRIMAL: 16.5 Warmup. At a comfortable pace:
3 rounds of:
7 Thrusters (115/75)
7 Bar-Facing Burpees

*Rest until you feel recovered but not cold.

METCON A – Open workout 16.5:
21, 18, 15, 12, 9, 6, 3
Thrusters (95/65)
Bar-Facing Burpees

Win everything!

Monday 2/22/16

Set ‪#‎goals‬ your athletes couldn’t set for themselves and instill confidence through achieving those goals they couldn’t attain by themselves. Congrats Sabrina Suarrez & Tony Shaw for placing at the VikingFit ‪#‎powerlifting‬ meet held at hoem (TVCF) #ironwarriors

Open Week 1 Day 1

BB WORK:
5X2 Snatch @ 75-80% – do not go above percentage

METCON A:
5 rounds of:
30 Double-Unders
15 Wall Balls (20/14)
7 Power Snatches (115/75)
*Rest 1 minute

METCON B:
4 Rounds
ME Box Jumps 24/20″ in 1 Minutes
*Rest 1 Minute
ME Front Squats @70% in 30 Seconds
Rest 1 Minute. Front Squats are taken from the floor.

METCON C:
12 min AMRAP
150m Row
12 Toes to Bar
*Rest 30 Seconds

Extra work for Games.CrossFit Open Athletes only:
5 min AMRAP:
Max OHS (155/100)
*4 Lateral burpees over bar each time the bar touches the ground before you can start again