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.

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Tuesday 3/8/16

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Open Week 3 Day 2 – Good work all! Top 3 inner house scores are Andrew Ramirez, Scott Junk and David Castro. its not over guys…  three more to go. Keep going!!! 

BB WORK:
1) Hang Clean & Jerk – 6×2 – AHAP
2) Jerk Recoveries – 4×3 – AHAP

METCON A – 5 Rounds of:
25 Wall Balls (20/14)
15 GHD Sit ups
5 Squat Snatches (155/95)

METCON B – 4 min AMRAP:
150m Row
12 Muscle ups

METCON C – 2 Rounds of:
ME Power Cleans @65% for 1 minute
*Rest 1 minute
ME Burpee Box jumps (24/20)
*Rest 1 minute

Monday 2/29/16

Open Week 2 Day 1

BB WORK:
1)7X1 Snatch from blocks (just above knee) – work to a max for the day.

*16.1 Repeaters: Complete #1 and nothing else before your attempt. 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) 3X3 Snatch Grip BTN Push Press – AHAP
2B) 3X3 Snatch 1st Pull (3 count pause at knee) – 110-120% while maintaining consistent torso angle – AHAP

METCON A:
10 rounds for time of:
7 Pullups
7 Thrusters (95/65)

METCON B:
4 Minutes of work/2 Minute rest for 22 Minutes:
Make it as far as you can through the following:
30 Box Jumps (24/20)
30 Clean and Jerk (135/95)
30 Box Jumps (24/20)
30 Clean and Jerk (185/115)
30 Box Jumps (24/20)
Max Clean and Jerk (225/135) in remaining time if you make it this far.

METCON C:
5 Rounds:
30 seconds ME Row for Distance
*Rest 30 Seconds
30 seconds ME Front Squats @75%
*Rest 1 Minute. Front Squats are taken from A RACK. All out sprint on the rower.

Extra work for Games.CrossFit Open Athletes only:
30 Deficit HSPU 4/2″
20 Snatch (155/100) (Any way)
10 Muscle-up

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

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)