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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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

Tuesday 2/09/16


The Apparently people like the fact that we’ve upped our Social Media game. Apparently they like it a lot. Since David “The Genius” Castro has started sharing millions of PR videos, pics of exercising, and memes that are actually pretty funny – Things just seem to have gotten a lot more fun. Also, it’s given us some much needed entertainment. This makes me happy. Enjoy.

BB WORK:
1) 5X2 Clean from blocks (just above knee) + 1 Jerk – work up to a heavy 2 rep
2A) 4X3 Jerk Recoveries @ 100-110% (of max Jerk)

STRENGTH:
Back Squat – 4×5 @85% – quick up and down with no pause every set

METCON A:
1) EMOM for 7 minutes
4/2 Muscle-Ups followed by – 1 ME UB set of Double-Unders (if DUs miss occurs before 10 reps begin DU again)
*Rest 2 minutes
2) 4 rounds of:
30 sec. ME Assault bike calories
30 sec. ME Power Cleans (185/120)
30 sec. ME Assault bike calories
60 sec. Rest

METCON B:
4 Rounds of:
15 HSPU
10 DB Squat Snatch (55/35) (5L/5R)
5 Burpee C2B

Monday 2/08/16

#ironwarrior athlete Tony Shaw hitting some heavy yet easy bench!! 305# for reps!!!
#ironwarrior athlete Tony Shaw hitting some heavy yet easy bench!! 305# for reps!!!

BB WORK:
1) 5X2 Snatch from blocks (just above knee) – work up to a max double

2A) 3X5 Snatch Grip BTN Push Press – AHAP
2B) 3X3 Snatch 1st Pull (3 count pause at knee) – 100-110% while maintaining back angle!

METCON A:
5 rounds for time of:
25 Double Unders
35 KB Swings (53/35)
*Rest 1 minute

INTERVAL WORK:
3 Rounds:
Max Front Squats @60% in 30 Seconds
*Rest 1 Minute
Max row for meters in 1 Minute
*Rest 1 Minute
*Front Squats are taken from the floor.

METCON B:
3 minute AMRAP x4
5 Clean and Jerk (165/110)
10 Toes to Bar
*1 minute rest

Extra work for Games.CrossFit Open Athletes only:
5 minute AMRAP
5 Deadlift (275/155)
10 Lateral Bar Burpees