WED 092116

WHAT??!! nothing fo sure but felt like posting something. Stuff I have in my head. Keep bending that bar!!

*Warm up: 5 Slow Rounds:
10 Barbell Good-mornings (Lightweight)
10 Back-rack Walking Lunges
ME Chest to Bar (CTB)

1) Clean & Jerk 1 RM

2) Overhead Squat 1RM

3) “Grace” – 30 C&J @ 135

4) AMRAP 12 Minutes:
Row 250m
10 Muscle-ups
Row 250m
10 Thrusters 135/95

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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 2/22/16

Set ‪#‎goals‬ your athletes couldn't set for themselves and instill confidence through achieving those goals they couldn't attain by themselves. Congrats Sabrina Suarrez & Tony Shaw for placing at the VikingFit ‪#‎powerlifting‬ meet held at hoem (TVCF)
Set ‪#‎goals‬ your athletes couldn’t set for themselves and instill confidence through achieving those goals they couldn’t attain by themselves. Congrats Sabrina Suarrez & Tony Shaw for placing at the VikingFit ‪#‎powerlifting‬ meet held at hoem (TVCF) #ironwarriors

Open Week 1 Day 1

BB WORK:
5X2 Snatch @ 75-80% – do not go above percentage

METCON A:
5 rounds of:
30 Double-Unders
15 Wall Balls (20/14)
7 Power Snatches (115/75)
*Rest 1 minute

METCON B:
4 Rounds
ME Box Jumps 24/20″ in 1 Minutes
*Rest 1 Minute
ME Front Squats @70% in 30 Seconds
Rest 1 Minute. Front Squats are taken from the floor.

METCON C:
12 min AMRAP
150m Row
12 Toes to Bar
*Rest 30 Seconds

Extra work for Games.CrossFit Open Athletes only:
5 min AMRAP:
Max OHS (155/100)
*4 Lateral burpees over bar each time the bar touches the ground before you can start again

Thursday 2/17/16

You should Fight the urge to add anything in at higher intensity. You have to take it upon yourself to really push the threshold in the work that is given to you on the other days of the week, and to use your rest days wisely.

Active/Recovery Wod:
5k Row (moderate pace)

Friday 2/12/16

E-mail your photos and videos to trainirongrip@gmail.com

BB WORK:
1A) 5X3 T&G Power Clean & Push Jerk: work up to a heavy 3 rep
1B) 5X3 Jerk Balance: work to a heavy 3 reps (use blocks & drop every rep if possible)

METCON A:
1k Row
20 Deadlifts (225/155)
40 DB Thruster (35/25)
20 Deadlifts (225/155)
1k Row

Extra work for Games.CrossFit Open Athletes only:
3 min AMRAP of:
10 Muscle-ups
20 Burpees to Target
ME Assault Bike Calories in remaining time