20140228.Friday

BBG
5x2 tall snatch, rest 60
5x2 tall clean, rest 60

Conditioning
14.1
10 min AMRAP
30 DU
15 GTO 75/55#

Gymnastics:
10 minutes HS walk practice - figure 8s. 5 hollow rocks for every 3 attempts

Midline:
a) 4x12 GH sit ups
b) 4x8 GH raise

PT:
3x10 band shuffle
3x10 band pull apart
3x8 lateral shoulder raise

20140226.Wednesday

BBG
1) EMOM for 5:00 – 2 Power Snatches @ 100% of 5RM from last week.
2) EMOM for 5:00 – 2 Power Clean & Push Jerks @ 100% of 5RM from last week.

HBBS:

2x5 at 90% of monday

Strength:

a) 3x8 bent rows

b) 3x2 attempts hs shoulder taps

Conditioning - optional
7 rounds of:
5 Hang Cleans (full) 155/105#
12 Box Jumps 24/20″
15 Burpees
Rest 1:1

20140225.Tuesday

Michelle's PR snatch  (sort of)!  Looks too light...

BBG
7X2 HHC @ 75% of 1RM clean – use blocks if available, rest 90 sec.
3x2 Split Jerk from boxes at 75% of 1RM CnJ

Strength - not maximal
a) 3x6 ring dips
b) 3x6 weighted pull ups

Skill:
a) 3x10 box jumps, rest 15 sec
b) 3x10 strict TTB (competitors will kip - 15 reps), rest 15 sec

For time:
Row 2k
50 Deficit HSPU 6/4″

20120224.Monday

The program over the next 5 weeks will focus around the open. 

For those officially competing, we're going to recommend you stick with the base program (not the extras) and do your WOD as early as possible on Friday. Any repeats can then be done on Sunday or on Monday morning.

Everyone else, the workouts will be a bit tamer - keep in mind that we will all do the Open workouts as the Saturday conditioning.

BBG - must be perfect - shoulders BEHIND bar
7X2 HHS @ 75% of 1RM snatch – use blocks if available, rest 90 sec.

HBBS:

5x5 at 90% of recent 5RM - if haven't tested your 5RM recently, working weight will be 82% of your 3RM

Strength/Skill
EMOM for 5:00 – 10 C2B Pull-ups.
*if 10 is too high -  do 45sec on, 15sec rest

Conditioning from Outlaw
5 rounds of:
30 Double-Unders
15 Wall Balls 20/14#
7 Power Snatches @ 115/75#
Rest 1:1

Extra:  Non open competitors
3xME deficit HSPU

20140222.Saturday

15 min for 1RM Snatch
15 min for 1RM CnJ

3RM HBBS

Cond:  outlaw
50 burpees to 6" target
20 FS at 80% of 1RM
50 burpees to 6" target

20140221.Friday

BBG1) 4x5 T&G Power Clean & Push Jerk: work to a 5RM – rest 90 sec.

2) 3x2 HHC, lighter than monday - work on 3rd pull down

3) 3x3 Jerk Balance: work to a 3RM (use blocks & drop every rep if possible) – rest 90 sec.

Gymnastics:

10 minutes HS walk practice - figure 8s.  5 hollow rocks for every 3 attempts

Midline:
a) 4x12 GH sit ups
b) 4x8 GH raise

PT:
3x10 band shuffle
3x10 band pull apart
3x8 lateral shoulder raise

Conditioning
From CrossFit.com 140218
7 minute AMRAP of:
5 Box Jumps 30/24″
3 Cleans (any style) 225/155#

20140219.Wednesday

Warm up:

3x2 HHS

3x2 SB

BBG
1) 4X5 Power Snatches: work to a 5rm – rest 2:00
2) 3x2 Snatch Pulls (straight arms)

HBBS
2x5 HBBS at 80% of monday (alternatively, 72% of 5RM)

Strength
a) 3x6 standing shoulder press (BB)
b) 3x6 weighted pull ups

Conditioning
From CrossFit.com 140217
7 minute AMRAP of:
5 Triple-Unders
3 Thrusters 185/125#

20140218.Tuesday

BBG
1) 5X1 Clean from blocks (just above knee) & Jerk – work to a max for the day, rest 90 sec.
2) 3x2 Clean first pulls w/ 3 sec pause.  rest 90 sec.  This is different from yesterday for a reason - see the WOD

Strength/Skill

1a) 4X8 Weighted Strict Ring Dips (DB between legs)
1b) 4x8 pendlay rows

1c) 4x2 attempts ME HS shoulder taps

Conditioning
For time:
30 Split Jumps
10 HSPU (regionals standard)
10 Hang Power Cleans 155/105#
30 Split Jumps
20 HSPU (regionals standard)
10 Hang Power Cleans 155/105#
30 Split Jumps
30 HSPU (regionals standard)
10 Hang Power Cleans 155/105#

20140217.Monday

BBG
1) 7X1 Snatch from blocks (just above knee) – work to a max for the day, rest 90 sec.

2) 3X3 Snatch 1st Pull (3 count pause at knee) – 110-120% while maintaining consistent torso angle, rest 90 sec.

HBBS:

5x5 at 90% of 5RM.  Try to keep the same weight across the sets - 5-10# heavier than last week

Strength:

work up to 5RM push press
2x5 push press at 90% of 5RM

Conditioning
5 rounds of:
1:00 ME Wall Ball 30/20# (use a 12/11′ target if you done have 30/20# balls)
1:00 ME 6″ Target Burpees
1:00 Rest

20140215.Saturday

BBG
1) 15 min. to establish a 1rm Snatch.
2) 15 min. to establish a 1rm Clean & Jerk.

Strength
15 min. to establish a 5rm HBBS

Conditioning
Open Workout 13.5
Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters 100/65#
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

20140214.Friday

Read this - http://romanoroberts.com.mx/steroids-crossfit-and-the-crossfit-games-who-how/

BBG
1) 5X3 T&G Power Clean & Push Jerk: work to a 4RM – rest 90 sec.

2) 3x2 HHC, lighter than monday - work on 3rd pull down

3) 3X3 Jerk Balance: work to a 3RM (use blocks & drop every rep if possible) – rest 90 sec.

Gymnastics:

10 minutes HS walk practice - figure 8s.  5 hollow rocks for every 3 attempts

Midline:
a) 4x12 GH sit ups
b) 4x8 GH raise

PT:
3x10 band shuffle
3x10 band pull apart
3x8 lateral shoulder raise

Optional Cond:
For time:
Row 1k
20 Deadlifts 225/155#
40 DB Thruster 35/25#
20 Deadlifts 225/155#
Row 1k

20140205.Wednesday

 Gopi - 180# double from boxes (knees)


BBG
1) 5X4 T&G Power Snatch: work to a 4RM – rest 90 sec.
2) 5X2 HHS - straps ok, from blocks ok.  rest 90 - less than working weight on monday

HBBS
2x5 HBBS at 80% of monday (alternatively, 72% of 5RM)

Strength
a) benchpress 3x5 at 85-90% of 5RM
b) 3x5 weighted pull ups

Conditioning
For time:
Row 500m
21 KBS 24/16kg
21 HSPU (regionals standard)
Row 500m
15 KBS 24/16kg
15 HSPU (regionals standard)
Row 500m
9 KBS 24/16kg
9 HSPU (regionals standard)

20140211.Tuesday

http://i.imgur.com/7y6EtHW.jpg

BBG
1) 5X2 Clean from blocks (just above knee) + 1 Jerk – work to a max, rest 90 sec.
2) 3x2 Clean pulls 110-120%

Strength/Skill
1a) 4X6 Weighted Strict Ring Dips (DB between legs)
1b) 4x6 pendlay rows

1c) 4x2 attempts ME HS shoulder taps

Cond:
1) EMOM for 7 minutes:
6/4 Muscle-Ups followed by – 1 ME UB set of Double-Unders (if miss occurs before 10 reps behind DU again)

*Rest after #1 until HR drops under 100BPM.

2) 4 rounds of:
30 sec. ME AD
30 sec. ME Power Cleans 185/120#
30 sec. ME AD
90 sec. Rest

20140210.Monday

BBG
1) 5x2 HS from blocks (preferred) - heavy but perfect, rest 90s
2) 3x2 Snatch Pulls

HBBS:

5x5 at 90% of 5RM.  Try to keep the same weight across the sets - 5-10# heavier than last week

Strength:

3x5 push press at 75% of 5 RM.  keep the same weight across the sets

Cond:
20 minute AMRAP of:
10 C2B Pull-ups
20 DB 20″ Stepups 50/35# (10L/10R)
Row 500m

20140208.Saturday

20 min for 1RM Snatch
20 min for 1RM CnJ

HBBS:
work up to a heavy but perfect 3RM
3x3 at 90% of 3RM

Cond:
Open Workout 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead Squats 135/95#
10 Muscle-ups

20140207.Friday

BBG
1) 5X4 T&G Power Clean & Push Jerk: work to a 4RM – rest 90 sec.

2) 3x2 HHC, lighter than monday - work on 3rd pull down

3) 3X3 Jerk Balance: work to a 3RM (use blocks & drop every rep if possible) – rest 90 sec.

Gymnastics:

10 minutes HS walk practice - figure 8s.  5 hollow rocks for every 3 attempts

Midline:
a) 4x12 GH sit ups
b) 4x8 GH raise

PT:
3x10 band shuffle
3x10 band pull apart
3x8 lateral shoulder raise

20140212.Wednesday

Warm up:  3x2 snatch drop

BBG
1) 5X3 T&G Power Snatch: work to a 3RM – rest 90 sec.
2) 3X2 HHS - straps ok, from blocks ok.  rest 90 - less than working weight on monday

HBBS
2x5 HBBS at 80% of monday (alternatively, 72% of 5RM)

Strength
a) 3x6 standing shoulder press (DB)
b) 3x5 weighted pull ups

Conditioning
1) 15:00 AMRAP of:
500M Row
25 Wall Balls 20/14#
*Try to maintain steady smooth pace, do not redline. Rest after until HR drops below 110bpm.

2) 5 rounds of:
5 Snatches 155/105#
10 Burpees
15 Box Jumps 24/20″
Rest 1:1

20140204.Tuesday

BBG
1) 12 min to work to a max 3-Position Clean (1. Hi-Hang – shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang – just above knee. Low-Hang – 2″ from the floor. ) + 1 Jerk.
2) EMOM for 5:00 – 1 3-Position Clean + 1 Jerk @ 80% of max from #1.

Strength/Skill
1a) 4X5 Weighted Strict Ring Dips (DB between legs)
1b) 4x8 pendlay rows

1c) 4x2 attempts ME HS shoulder taps

Conditioning
7 rounds of:
30 sec. ME Power Snatches 135/95#
30 sec. Rest
30 sec. ME AD (or row if necessary) for Cals
30 sec. Rest
30 sec. ME Muscle-Ups
30 sec. Rest

20140103.Monday

This cycle will take us into the open. For everyone competing, we'll follow a modified version of outlaw applying the texas method to some of our strength movements

BBG
1) 12 min to work to a max 3-Position Snatch (1. Hi-Hang – shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang – just above knee. Low-Hang – 2″ from the floor. ).
2) EMOM for 5:00 – 1 3-Position Snatch @ 85% of max from #1.

HBBS:

5x5 at 90% of 5RM.  Try to keep the same weight across the sets

Strength:

3x5 push press at 75% of 5 RM.  keep the same weight across the sets

Conditioning
15 minute AMRAP of:
10 Wall Balls 20/14#
10 6″ Target Burpees
10 C2B Pullups
20 Wall Balls 20/14#
10 6″ Target Burpees
10 C2B Pullups
30 Wall Balls 20/14#
10 6″ Target Burpees
10 C2B Pullups
40 Wall Balls…
*Add 10 Wall Balls after every completed round.