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

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Wednesday 05062015

A) BB Gymnastics:
1) 5 x 1 – 3-Position Clean + 1 Jerk – AHAP, rest 60 sec.
*Notes: Position #1 is from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.

2) 5X3 Clean First Pulls w/ 3 count pause at the knee – heavy, rest 60 sec.

B) Strength:
5 x 5 – Push Press – AHAP

C) Met-Con:
20 minute AMRAP
1 Rope Climbs (legless)
5 High Knees with Med ball (20/14#)
10 Med ball Burpees
10 sit-ups with the Med ball in hands over head
10 Med ball Slams
200m Run with med ball
*Notes: Med Ball burpees. chest touches the med ball. once up complete by doing a wall ball.

D) Pain WoD:
7 Muscle Ups
14 Thrusters 115/75#
25 HR Pushups
5 Muscle Ups
10 Thrusters 115/75#
25 HR Pushups
3 Muscle Ups
6 Thrusters 115/75#
25 HR Pushups
*substitute Muscle Ups with Chest to bars if need to. Double the reps

Extra

Group #1 Conditioning:
“Jackie”
Row 1k
50 Thrusters 45#
30 Pullups

Group #2 Conditioning:
30 minute Row
*not concerned about distance. Focus on technique, breathing and pace.