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.

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.

Monday 5/02/16

BB WORK:
1) Mid-hang Clean: Work to a 3rm – 1X3@95%, 1X3@90% – rest as needed
2) Jerk (off blocks): Work to a 3rm (drop all reps) – 1X3@90%, 1X3@85% – rest as needed

STRENGTH:
1a) 5X3 UB Weighted Strict Pull-ups – AHAP – rest as needed
1b) 5X3 Push Press – heavier than last week – rest as needed

METCON A:
For time:
20 Burpee Box Jump Overs 24/20″
30 Throwing Med Ball Situps
40 DB Snatches (alternating) 55/35#
50′ DB OH Walking Lunges (25′ L/25′ R – one DB) 50/35#

METCON B:
10 rounds for time of:
1 Legless Rope Climb 14′
200′ Sprint (100′ down – 100′ back)

METCON C:
30-15-5
Push Ups
Hang Power Cleans 135/95

Monday 4/11/16

BB WORK:
1) Clean: Work to a 3rm (non-T&G, reset quickly after drop)
2) Jerk (off blocks): Work to a 3rm (drop all reps. reset quickly)

STRENGTH:
1A) 4XME Strict Pullups – rest as needed
1B) 4X5 Push Press – AHAP – rest as needed

METCON A:
4 Rounds of:
15 Front Squats (135/95)
10 Lateral Burpees over the Bar
5 Muscle-Ups

METCON B:
‘Jackie’
Row 1K
50 Thrusters (45#)
30 Pullups

GYMNASTICS WORK:
EMOM for 10 Minutes –
Toes to Bar
Pick a number between 5-10 reps that you can hit consistently on the minute for 10:00. Do NOT overshoot your ability and fail to hold the same number for all ten sets. You will be adding 1 rep each week, so keep that in the back of your mind.

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