Friday 5/27/16

BB WORK:
1) Hang Snatch (just above knee): 2rm- 1×2@95%, 1×2@90%
2) Snatch: 5×1@90% of Tuesday’s 2rm.

STRENGTH:
1) Back Squat: 2X5@65%, 3X5@70% – rest as needed.
2) Front Squat: 4X5@60% – rest as needed.

METCON A:
3 rounds for time of:
12 Strict HSPU
12 Power Cleans 185/125#
24 Split jumps

METCON B:
5 Rounds
45 Double Unders
300m Row
15 GHD Sit Ups

GYMNASTICS:
5 Attempts at a Max Distance HS Walk
Rest 2:00 between attempts.

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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

Monday 4/25/16

BB WORK:
1) Mid-hang Clean: 5X3 – AHAP – rest as needed
2) Jerk (off blocks): 5X3 – AHAP (drop all reps & reset quick) – rest as needed

STRENGTH:
1a) 4X5 Weighted Strict Pull-ups (not UB) – AHAP – rest as needed
1b) 4X4 Push Press – heavier than last week – rest as needed

METCON A:
3 rounds for time of:
50 KB Front Squats 53/35#
7 Muscle-Ups
10 Hang Power Cleans 185/115#

METCON B:
5 Rounds:
Row 500m
12 HSPU
6 Power Snatches 135/95#

GYMNASTICS WORK:
6 Rounds:
10 Alternating DB Power Snatches 50/35#
then
Toes to Bar (The goal is to hit the number you hit last week, if it went well add 1 rep per round.)
*Rest 1:00 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

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