20140118.Saturday

Charlie 215 PS - Yes, this is close to a full snatch.

12 minute snatch work
3 minutes work up to a moderate 3 rep TnG PS ~80%
9 minutes to work up to a 1RM snatch

12 minute CnJ work
3 minutes work up to a moderate 3 rep TnG PC ~80%
9 minutes to work up to a 1RM CnJ

FS:  2 waves
7-5-3

Conditioning: Outlaw 140117
400m Sandbag Run 60/40# (45/25# plate may be used if you do not have a sandbag)
35 Thrusters 45/35#
21 C2B Pull-ups
21 Thrusters 95/65#
21 C2B Pull-ups
9 Thrusters 135/95#
400m Sandbag Run 60/40# (45/25# plate may be used if you do not have a sandbag)

20140117.Friday

Warm up-
3x very light (up to 95/55#)  HHS + HS + SB + BS + rear SJ

Barbell - base percentage off max power lift
3x1 Muscle snatch
PS: TnG, rest 60-90
2x3 75%, 1x2 80%, 1x1 85%, 1x1 90%

3x1 Muscle clean
PC for reps + end with PJ, rest 60-90
2x3 75%, 2x2 80%, 1x1 85%, 1x1 90%

midline:
a) 3x10 GH extensions
b) 3x10 GH situps

Skill practice: choose ONE movement to practice...score is lowest reps in a round
box jumps (step down) - 4 rounds, 30s on, 15s off
wall balls - 4 rounds, 30 on, 15 off
C2B - 3 rounds, 50% max reps UB, rest 1:1

PT/Mob
3x10 each leg, side shuffle
3x10 each leg, fwd/back walk
3x8 each leg, single leg hip ext
3x8 band pull apart (sholder mob)

extra:  gymnastics
HS touches or ice cream makers. 7 min max

20140115.Wednesday

Warm up:
3x200m strider, rest 45-60 sec
3x2 HHS

HBBS:  4x5 @ 75-80%

Strength:
a)  4x5 benchpress
b)  4x5 RDL

Strength 2:
a) 3x8 lateral raise
b) 3xME supine row

Skill practice: choose ONE movement to practice...score is lowest reps in a round
box jumps (step down) - 4 rounds, 30s on, 15s off
wall balls - 4 rounds, 30 on, 15 off
C2B - 3 rounds, 50% max reps UB, rest 1:1

PT:
3x10 banded shuffle

20130114.Tuesday

http://games.crossfit.com/article/2014-crossfit-games-open-and-regional-schedule
Norcal - May 30-June1


CrossFit Games
July 23 - 28, 2013
Stub Hub Center
Carson, CA 90746

Warm up- stay under 55%
4x1 snatch complex
MS + HHS + OHS

Barbell:
7x2 HS from boxes at the knees at 80%, rest 60

Strength:
a) 3x6 pendlay row, rest 45
b) 3x20 front rack lunges, rest 45
c) 3x8 weighted dips, rest 45

Conditioning: Outlaw 140113
10 minutes to complete-
4 rounds of:
15 Shoulder to Overhead 135/95#
15 TTB
50 Double-Unders

With the remainder of the 10 minutes-
AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.


Gymnastics:
10 min HS walk practice
7 hollow rocks for every 3 attempts

20140113.Monday

Warm up:
2x2 MS
3x1 HHS + LHS + SB

Barbell:
5x3 HS from knee, 70%.  rest 45
5x3 HC + PJ from knee, 70%.  rest 45

FS:  7-5-3
2 waves

Strength:
a) 3x8 Bulgarian Split Squat (each leg)
b) 3x6 Weighted Pull up

Conditioning:  Outlaw 140111

“Open Workout 13.4”

Complete as many reps as possible in 7 minutes following the rep scheme below:

135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar…

20140111.Saturday

Work up to a heavy 1RM snatch
Work up to a heavy 1RM CnJ

FS:  3 waves
5-3-2

Cond:

3 rounds
run 1 lap around bldg ~ 350m
2 rounds
run 1 lap
1 round

Each round consists of
10 DL 135/95#
10 burpees
10 pullups

20140110.Friday

Warm up-
3x very light (up to 95/55#)  HHS + HS + SB + BS + rear SJ

Barbell - base percentage off max power lift
3x1 Muscle snatch
5x1 power snatch - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%

3x1 Muscle clean
5x1 power cnj - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%

midline:
a) 3x10 GH extensions
b) 3x10 GH situps

Skill practice: choose ONE movement to practice...score is lowest reps in a round
box jumps (step down) - 4 rounds, 30s on, 15s off
wall balls - 4 rounds, 30 on, 15 off
C2B - 3 rounds, 50% max reps UB, rest 1:1

PT/Mob
3x10 each leg, side shuffle
3x10 each leg, fwd/back walk
3x8 each leg, single leg hip ext
3x8 band pull apart (sholder mob)

extra:  gymnastics
HS touches or ice cream makers. 7 min max