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#