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

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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

Saturday 04112015

A) Warm Up:
5 minute AMRAP of:
200m Run
25 Double Unders
5 Toes to Bar

B) BB Gymnastics:
5×1 of “IG Clean Complex”
Power Clean + Thruster + Hang Squat Clean + Push Jerk + Front Squat + Split Jerk
*note: start with an empty bar to warm up and undergo transition comfortably between movements.

C) Met-Con:
1000m Row
20 HSPU
20 KB Swings (53/35)
500m Row
20 HSPU
20 KB Swings (53/35)

D) Interval Work:
5 Rounds
12 Cal Assault Bike
9 Burpee C2B
6 Ground to Shoulders 175/105
*1 minutes rest between rounds