20140530.Saturday

15 mins for 1rm snatch
15 mins for 1rm CnJ

work up to a heavy 5 rep FS
3x5 at 90%, rest 60-90

Cond 1:
4 rounds for total working time of:
Run 400m
15 C2B Pull-ups
15 6″ Target Burpees
Rest 1:1

Cond 2:
3 rounds for time of:
12 Strict HSPU (Regionals standard)
12 Power Cleans 185/125#
24 Split Jumps (each jump counts 1 rep)

20140530.Friday

Barbell:
4x1 1st pull + reset + straight arm pull + HS at 80%, rest 60-90
4x1 1st pull + reset + straight arm pull + HC + SJ at 80%, rest 60-90
3x2 SJ, stay under 90%

Midline:
a) 10 GHD situps
b) 10 GHD hip ext

Cond:
5 rounds
10 burpees
run 200m
rest 2:3

Extra:
a) 3x6 bent row
b) 2 attempts front lever

20140528.Wednesday

Barbell - do not pass 70-75%

5 min EMOM (6 rounds total) 3 pos clean + jerk at 70-75%%

Strength:
a)  3x6 bench at 90% of last week
b)  3x6 pullup at 90% of last week

Conditioning
4 rounds of:
3:00 to Row 500m (all out) – rest the remainder of the 3:00
1:00 ME Muscle-Ups
1:00 Rest

extra:
3x8 bent row

PT band work

20140527.Tuesday

Barbell - do not pass 70-75%

5 min EMOM (6 rounds total) 3 pos snatch at 70-75%%

HBBS:
1. work up to heavy but perfect 3 rep (about 90-95% of 3 rep)
2. 3x3 at 90% of part 1

Conditioning:
15 minute AMRAP of:
200m OH Plate Carry 45/25#
20 Pull-ups
30 Lateral Plate Jumps (each jump counts 1 rep – touch plate on top)
40′ HS Walk

Warm down

3x3 TGU each arm

20140524.Saturday

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

Squat
1rm FS

Conditioning:
50 wall balls
40 sit ups
30 burpees
20 pull ups
10 muscle ups (scaled: dips)
run 400m

20140523. Friday

http://www.catalystathletics.com/articles/article.php?articleID=1845

Barbell:
4x1 Snatch at 90%, rest 90+
4x1 CnJ at 90%, rest 90+

Conditioning:  Fittest in the Southwest #3
15 min time cap
500m Row
100 DU
6 rope climbs
400m Row
80 DU
4 rope climbs
300m Row
60 DU
2 rope climbs
200m Row
40 DU
1 rope climbs
100m Row
20 DU

Strength:
a)  3x8 lawnmower row
b)  3xME muscle ups

PT:
1.  3x band walks
2.  5 mins active stretching

20140521.Wednesday

Barbell:
6x1 1st pull + reset + straight arm pull + HS at 80%, rest 60-90
6x1 1st pull + reset + straight arm pull + HC + SJ at 80%, rest 60-90

Strength:
Find 3RM Benchpress
Find 3RM weighted pull up

Cond:
Row 1k
30 Strict HSPU
30 TTB
15 Strict HSPU
15 TTB
Row 1k

gymnastics:

3xlever release

3x12 floor wipers

20140520.Tuesday

http://jtsstrength.com/articles/2014/05/20/top-3-strength-athlete-diet-mistakes/
 
PT/Mob
5 mins minimum band work (hips)
10 mins active stretching

Barbell:
5x2 tall snatch - moderately heavy, not maximal
5x2 tall clean

1RM HBBS
3RM Standing Press

Gymnastics:
a) 3x2 attempts ME HS hold
b) 3x3 TGU

Midline:
a) 3x10 GHD situps
b) 3x10 GHD hip ext

20140519.Monday

Stay easy today - we will be testing the HBBS tomorrow, 3RM bench and weghted pull up on Wed

Barbell - do not pass 70-75%

5 min EMOM (6 rounds total) 3 pos snatch at 70-75%%
5 min EMOM (6 rounds total) 3 pos Clean + 1 Jerk at 70-75%%

Strength

1a) 3xME C2B
1b) 3x8 bent row

Conditioning:
15 minute AMRAP of:
Run 400M
20 Ring Dips
20 KBS 32/24kg

Warm down

3x3 TGU each arm

20140516.Friday

Barbell
15 mins to find 1RM Snatch
15 mins to find 1RM CnJ

Find ME box jump

Conditioning
5 rounds of:
1:00 ME Strict HSPU (regionals standard)
1:00 ME Double-Unders
1:00 ME TTB
1:00 Rest

midline/strength:
a) 3x10 GH extensions
b) 3x10 GH situps
c) 3x6 pendlay row (not maximal)

extra:
3x 1 min monster band hold

3x10 steps monster band walk (each side)

20140514.Wednesday

http://jtsstrength.com/articles/2014/05/12/strong360-5-ways-make-better-lifter/


Warm up: physio band drills
3x40s clam shell hold
3x8 (each leg) hip opening

Barbell:
3x3 Snatch grip 1st pull + pause at 90-105%.  heavy but perfect.
4x1 Snatch pull

3x3 Clean grip 1st pull + pause at 90-105%.  heavy but perfect.
4x1 Clean pull

Cond:
Running
4x100m striders
3x200m at 95%
1x300m at 95%
1x400m at 100%

Assistance:
a)  3x8 KB pull over
b)  3x8 DB bent row
c)  3xME L sit

20140512.Tuesday

Warm up:
a) 3x100m strider
b) 3x20m high leg kick

Barbell

5x1 Clean straight arm pull + 1st pull + HC + 1 SJ

3x3 SJ from blocks (if available), 80% of 1RM CnJ

Strength
a) 3x15 supine row

b) 3x8 weighted ring dips

Conditioning -
25 WB
10 burpees
20 WB
10 burpees
15 WB
10 burpees
10 WB
10 burpees
5 WB

rest 1 min

30 TTB for time

Gymnastics

a) 3x7 each arm windmill

b) 3x lever release

20140512.Monday

Barbell

5x1 straight arm pull + first pull + HS at 75%, rest 60

HBBS - base of recent 3RM.  if not perfect, drop weight

1x5 @ 80%, 1x3 @ 90%, 2x2 @ 95-100%
3x20sec walk out hold at 110-115%  of 1RM (use a belt)

Strength
1a) 3X5 Weighted Strict Pull-ups, rest 60 sec.
1b) 3X3 Push Press, rest 60 sec.

Conditioning:
15 minute AMRAP of:
Row 500m
50′ HS Walk
50 Double-Unders

20140510.Saturday

15 mins for 1rm Snatch

15 mins for 1rm CnJ

HBBS:  work up to a heavy 5RM

Cond: TBD - outlaw

20140509.Friday

Barbell -about 80-90% of power
5x1 Snatch pull complex: 1st pull + straight arm pull + snatch pull
3x1 PS

5x1 Clean pull complex: 1st pull + straight arm pull + snatch pull
3x1 PC + PJ

Conditioning: 3RFT
50 Pistols (alternating)
7 Muscle-Ups
10 Hang Power Cleans 175/115#

midline/strength:
a) 3x10 GH extensions
b) 3x10 GH situps
c) 3x6 pendlay row (not maximal)

extra:
3x 1 min monster band hold
3x10 steps monster band walk (each side)

20140507.Wednesday

Warm up: physio band drills
3x40s clam shell hold
3x8 (each leg) hip opening

~HBBS:
2x5 at 95% of monday

Barbell:
3x3 Snatch grip 1st pull + pause at 90-105%.  heavy but perfect.
4x1 Snatch pull

3x3 Clean grip 1st pull + pause at 90-105%.  heavy but perfect.
4x1 Clean pull

Cond:
7x200m run, rest 2:3

Assistance:
a)  3x8 KB pull over
b)  3x8 DB bent row
c)  3xME L sit

20140506.Tuesday

Warm up:
a) 3x100m strider
b) 3x20m high leg kick

Barbell

6x2 Clean + 1 jerk

*each rep is 1st pull + pause + HC

4x2 SJ from blocks (if available), 80% of 1RM CnJ

Strength
a) 3x15 supine row

b) 3x6 good morning

Conditioning -  full sprint
3 rounds for time of:
10 HSPU
20 Lateral Burpees (later jump over bar)

Gymnastics

a) 3x7 each arm windmill

b) 3x lever release

20140505.Monday

Throwdown coming up at the end of June - any takers???

http://brosandbettyscompetition.wordpress.com/2014/04/21/indroducing-benicia-crossfits-first-competition/



Barbell

6x2 1st pull + pause + HS at 70% (go heavier than last week), rest 60

*reset after the HS

HBBS  

5x5 at 90% of 5RM weight (base off 5RM or 93% of 3RM, whichever is heavier)

Strength
1a) 4X5 Weighted Strict Pull-ups – heaviest possible, rest 60 sec.
1b) 4X3 Push Press – heaviest possible, rest 60 sec.

Cond: 

10 rounds
1 legless rope climb
200' spring

20140503.Saturday

15 min to find a heavy snatch
15 min to find a heavy CnJ

find 3RM HBBS

Cond:
 3 RFT
12 pull ups
9 TTB
6 DL  225/135

practice ME box jump

20140502.Friday

Barbell -about 80-90% of power
5x1 Snatch pull complex: 1st pull + straight arm pull + snatch pull
3x1 PS

5x1 Clean pull complex: 1st pull + straight arm pull + snatch pull
3x1 PC + PJ

Conditioning:
Run 800m
30 Muscle-Ups
Run 800m

midline/strength:
a) 3x10 GH extensions
b) 3x10 GH situps
c) 3x6 pendlay row (not maximal)

extra:
3x 1 min monster band hold
3x10 steps monster band walk (each side)