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.

Tuesday 3/22/16

Open Week 5 Day 2

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Johnny ‘B good’ getting after those Double Unders.

BB WORK:
1) 7×1 – Clean from blocks (just above knee) & Jerk – AHAP
2) 5×2 – Jerk Recoveries @90% (of max Jerk) or AHAP

PRIMAL – AMRAP 4 Minutes:
Row 10 Calories
10 Deadlifts (155/105)

METCON A – FOR TIME:
40 6″ Target Burpees
40 Thrusters (45/35)
30 6″ Target Burpees
30 Thrusters (95/65)
20 6″ Target Burpees
20 Thrusters (135/95)
10 6″ Target Burpees
10 Thrusters (155/105)

METCON B – 3 Rounds:
Max Box Jump-overs 24/20″ in 1 minute
*Rest 1 Minute
Max Shoulder to OH in 1 minute @65%
*Rest 1 Minute

Thursday 3/3/16 – Open Week 2 Day 4 – 16.2 Announced

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It’s a rest day, and I’m about to work my ass off…

We’ve been preaching on the behavior of precise movements for years now. It’s no secret that the more energy an athlete wastes when their technique breaks down, the harder workouts become. There are hundreds of people who can lift heavy weight. The question is, how many that can lift heavy, can lift an extremely light weight – over and over – with no breakdown or even the slightest deterioration of technique?

I guarantee we’ll get to see it tonight! CrossFit Open 16.2 announced this evening and performed by the 3rd and 4th fittest men from the 2015 CrossFit Games. Bjorvin Karl Gudmundsson and Dan Bailey will go head to head in 16.2.

What ever it may be… it’ll be heavy, fast and exciting. Whatever it is, you’re more than ready you’re #ironwarriors!

WoD:

Active Rest Day: 15 Minutes at a moderate pace AB or Row… Spend 15 minutes on mobility and skill work. Pick a skill, something you need work on, and hit it with light intensity.

Wednesday 2/17/16

BB WORK:
5 sets of 1 Power Snatch + 1 BTN Snatch Push Press + 1 OHS – AHAP

METCON A:
18 Minute AMRAP of:
200m Run
9 Deadlifts (275/135)
6 Burpee Bar Muscle-ups

METCON B:
7 min AMRAP:
25 Double Unders
3 Thrusters (185/125)

METCON C:
3 Rounds
15 Hand-release push-ups
20 Wallballs (30/20)

Monday 2/15/16

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Two weeks before the open… We would like to simulate the Open weeks for the next two weeks. We will be following/testing the schedule, volume, and workout styles for the next two weeks that will imitate the five weeks of the open. We are building and developing a routine that can be an advantage during the open. You should begin to workout at the same time of day you will be performing the open workouts to prepare your body for a positive response. Below is an outline of the schedule we will be following for the next seven weeks:

Monday: High
Tuesday: Medium
Wednesday: Low or active recovery
Thursday: Low or active recovery
Friday: Open Workout (Friday Night Lights!!)
Saturday Medium
Sunday: Rest

Send your photos, videos or questions to trainirongrip@gmail.com

BB WORK:
7X1 Snatch – Work to a max for the day

METCON A:
5 rounds of:
1:00 ME Wall Ball (30/20# – use a 12/11′ target if you done have 30/20# balls)
1:00 ME 6″ Target Burpees
1:00 Rest

METCON B:
3 min AMRAP x4
6 Shoulder to OH (135/95)
9 Deadlift (135/95)
12 Box Step-ups (24/20″)
Rest 1 minute between AMRAPs

ENDURANCE WORK:
10 min AMRAP:
200m Row
*Rest 30 Seconds
Push your threshold on every single one.

Extra work for Games.CrossFit Open Athletes only:
3 Rounds
3 Ring Muscle-up
3 Cleans (225/135)
6 Deficit HSPU 4/2″
3 Cleans (225/135)
Ten Minute Time Cap