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 4/4/16

BB WORK:
Snatch (3 count pause @ knee) – 5×2 – work to a heavy (but perfect) double for the day.

STRENGTH:
1A) 4X3 BTN Push Press (SN grip) + 2 OHS – AHAP
1B) 4X3 Snatch First Pull – AHAP
1C) 4X20 (steps) Front Rack Walking Lunges – AHAP (with no pause to gather feet)
*Rest as needed between pieces

METCON A:
400m Run
-then-
7 Rounds of:
7 Wall Balls (20/14)
7 Pull ups
-then-
400m Run

METCON B:
100 DU’s
-then-
21-15-9
Hang Power Cleans (205/135)
Toes to Bar
-then-
100 DU’s

Tuesday 3/22/16

Open Week 5 Day 2

IMG_1005
Johnny ‘B good’ getting after those Double Unders.

BB WORK:
1) 7×1 – Clean from blocks (just above knee) & Jerk – AHAP
2) 5×2 – Jerk Recoveries @90% (of max Jerk) or AHAP

PRIMAL – AMRAP 4 Minutes:
Row 10 Calories
10 Deadlifts (155/105)

METCON A – FOR TIME:
40 6″ Target Burpees
40 Thrusters (45/35)
30 6″ Target Burpees
30 Thrusters (95/65)
20 6″ Target Burpees
20 Thrusters (135/95)
10 6″ Target Burpees
10 Thrusters (155/105)

METCON B – 3 Rounds:
Max Box Jump-overs 24/20″ in 1 minute
*Rest 1 Minute
Max Shoulder to OH in 1 minute @65%
*Rest 1 Minute

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

Wednesday 3/9/16

BB WORK:
1) EMOM for 5:00 – 2 Power Snatches @80%
2) EMOM for 5:00 – 2 Power Clean & Push Jerks @85%

METCON A – “Hope for Cures”
3 Rounds
Burpees
Power Snatch (75/55)
Box Jump (24″)
Thruster (75/55)
Chest to Bar Pull-up
*with a running clock… 1 minute at each station. 1 minute rest between rounds.

METCON B – 4 min AMRAP:
50m Sprint (25m Touch & Go)
50 Double Unders

METCON C – 10 min AMRAP:
250m Row
8 HSPU (6″/4″ deficit)
*Rest 1 minute