Tuesday 5/24/16

BB WORK:
1) Muscle Snatch: 4-5 light singles to warm-up
2) Hang Snatch (above knee): 2rm- 1×2@95%, 1×2@90%

STRENGTH:
1) Back Squat: 1X5@70%, 1X5@80%, 1X2@85%, 1X3@90%, 1X1@100% – rest as needed
2) Front Squat: 1X5@65%, 1X4@75%, 1X4@80%, 1X4@85% – rest as needed

METCON A:
15 minute AMRAP of:
200m OH Plate Carry 45/25#
20 Pull-ups
30 Lateral Plate Jumps (each jump counts 1 rep – touch plate on top)
40′ HS Walk

METCON B:
3 Rounds
10 Cal on Rower
20 Box Jumps 24/20″
10 HSPU

GYMNASTICS:
5 minute AMRAP:
As many unbroken sets of 5 CTB Pull-ups as possible
*Only sets of 5 count. If your hands are torn up or shoulders are expended from “metcon A” be smart and skip this piece.

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

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)
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

Wednesday 120215

BBGYMNASTICS:
Power Snatch: 3X2@70%, 3X1@75%, 2×1@80%

STRENGTH:
Shoulder Press – 15 minutes to establish a 1RM

METCON A:
4 Rounds of:
15 DB Push Presses (55/35)
10 Burpees
15 DB Front Squats (55/35)
10 Burpees

METCON B:
AMRAP 3 minutes
9 Box Jumps-overs (30″/24″)
9 Chest To Bar
Rest 1 minute
AMRAP 3 minutes
6 Box Jumps-overs (30″/24″)
6 Chest To Bar
Rest 1 minute
AMRAP 3 minutes
3 Box Jumps-overs (30″/24″)
3 Chest to Bar

ACCESSORY WORK:
3 Rounds for distance and reps of:
1:00 ME Handstand Walk (for distance, not UB)
1:00 ME KB Snatch + KB OHS (53/35) (alternate hands every 5 reps)
1 Minute Rest