Monday, October 23, 2017

Hang Snatch
10 min. clock to find Max 2 rep Hang Snatch
*You only get 2 misses
*start with an empty bar

Weightlifting
Overhead Squat (OHS: 11 min. to find 2 rep max )
*first rep = 3 sec. pause

Gymnastics
min. 1 - 8 kips only min. 2 - 8 butterfly pullups as able min. 3 - 5 sec. hollow hold + 5 sec. arch x 3 (30 sec. total) (12 min. EMOM - all on bar)
min. 1 - 8 kips only
min. 2 - 8 butterfly pullups as able
min. 3 - 5 sec. hollow hold + 5 sec. arch x 3 (30 sec. total)

Metcon
CrossFit Games Open 16.1 (AMRAP - Reps)
20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups

*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Tuesday, October 3, 2017

Weightlifting
Hang (full) Clean + Jerk Dip ( 9 min. EMOM - *build each set, do not fail )

Weightlifting
1 clean pull + 6 sec. return to the floor (return should trace perfect bar path)

Clean pulls: Work to 105-110% of clean max Then 8 min. EMOM -

Gymnastics
tripod leglifts (4 min. tabata - Freestanding Tripod HS hold )

Metcon (Time)
5 rounds for time

50 DU
20 UB wallballs
4 Bar MU
*any break = 400m run on the spot and round is over

Monday, October 2, 2017

Weightlifting
Snatch w/ 2 sec. pause 1" below knee (10 min. EMOM -)
Weightlifting
Front Squat (65/3, 70/3, 80/2, 85/2*5 sets -every 2 min.)
65/3, 70/3, 80/2, 85/2*5 sets
-every 2 min.

Gymnastics
Hollow/Arch swings on rings (3 sets of 8 Hollow/arch kips on rings w/ towel b/n)
Hollow/Arch swings on rings

Metcon (Time)
6 rounds for time
-50m weighted sled push (140/95 weight on sled)
-7 thrusters (115/85)

Tuesday, September 26, 2017

Weightlifting
Blocks from below knee: Clean pull + Clean ( : 60/3, 65/2, 70/2, 75/2, 80/2, 85/1, 88/1x4)
Blocks from below knee: Clean pull + Clean
Weightlifting
Deadlift 
 Deadlifts: 10 min. EMOM
- 4 deadlifts
*DL weight b/n 75-80%
*practice setting up for DL quickly
Gymnastics
 wall walk + 30 ft. HS walk  (6 sets)
 wall walk + 30 ft. HS walk
Gymnastics
L-Sit ( 4 min. Reverse Tabata  -L-sit hold on parellettes)
Metcon
Metcon (Time)
4 rounds for time

50 DU
20 UB wallballs
6/4 UB MU
*any break = 400m run on the spot and round is over

Tuesday, September 19, 2017

Weightlifting
Clean w/ pause at knee (Every 2 min. x 6 sets - Work to heavy/non-maximal )

Weightlifting
Deadlift (Every 2 min: Deadlift)

Gymnastics
on rings: 15 sec. hollow hold + Toes to rings + 15 sec. arch hold + strict hollow pullups *never lose connection from hip to shoulder (3 SETS)
on rings: 15 sec. hollow hold + Toes to rings + 15 sec. arch hold + strict hollow pullups
*never lose connection from hip to shoulder

Metcon (Time)
6 rounds
-1 rope climb
-8 burpees to target
-10 alt. DB snatch (70/55)

Friday, August 25, 2017

Weightlifting
Single Arm Dumbell Press (4 sets of 10 - DB strict press  )
Weightlifting
Back Squat (Back Squat: 80/2*6 sets  )
Gymnastics
 tripod leglifts ( 20 freestanding tripod leg lifts )
 tripod leglifts
Metcon
Metcon (Time)
5 rounds for time

-1 Pegboard ascent (Scale w/ 2 legless ropeclimbs)
-16 sandbag/dball cleans (100/70)
-100m sprint

Tuesday, August 22, 2017

Weightlifting
Clean pull to explode + clean from 2" off the ground + 2FS ( *Build to max set for the day with no misses )
Clean pull to explode + clean from 2" off the ground + 2FS

Metcon (Weight)
5 sets at a steady pace
-6 Deadlifts + 6 tall box jumps
*rest 90 sec. after box jumps
*start around 50% of max DL and build each set

Gymnastics
hollow v-ups ( 4 sets - 8 hollow V-ups)

Metcon (Time)
4 rounds for time
-25 cal row
-15 S2OH (135/95)
-8 Burpee Box overs (24/20)

Friday, August 11, 2017

Bench Press (5 set of 3 Bench press at 85% of last weeks 3rm  *)
*perform max hollow position chin over bar hold b/n each set
Weightlifting
Singe arm KB OHS (5 sets of 5 e/arm working to heaviest load )
Singe arm KB OHS
Gymnastics
freesstanding tripod position hold  (4 min. tabata - )
freesstanding tripod position hold
Metcon
Metcon (AMRAP - Rounds and Reps)
15 min. AMRAP
-1 round of cindy
-15 Deadlifts (185/125)
-1 round of cindy
-7 bar facing burpees

Thursday, August 10, 2017

Weightlifting
JERK (1 Pause power jerk + power jerk: 6 sets to find ma)
split, push, etc

Weightlifting
Backsquat - deload week
-in 12 min. find best 1 rep with 10 sec. hold in the bottom
*this should NOT be a grind, as soon as acceleration drops considerably, stop


Metcon (AMRAP - Rounds and Reps)
24 min. AMRAP
-100ft. HS walk
-18 double KB russian swings (35/25s)
-800m run

Monday, July 31, 2017

Monday 73117

MONDAY 73117
Weightlifting
Snatch from Blocks below knee: Snatch pull + Snatch
Snatch from Blocks below knee: Snatch pull + Snatch
A) Snatch from the Blocks below the knee: Snatch pull + Snatch: Work to max triple for the day
Weightlifting
Front Squat
B) FS: APRE - 4/4 weeks - Last week! Set 1-50% of predicted 3rm/6 reps Set 2-75% of predicted 3rm/3 reps Set 3-Max Reps of predicted 3rm Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below Weight Change Based on Reps in set 3 Reps - Weight Change 1-2 - Decrease 5-10# 3-4 - No change 5-6 - Increase 5-10# 7+ - Increase 10-15#
Gymnastics
handstand (5 x 30)
handstand
Skill

A) 5 min. EMOM - 30 HS march steps w/ feet on wall
Metcon
Metcon (AMRAP - Rounds and Reps)
Conditioning

10 min. AMRAP -25 C2B pullups -50ft. lunge steps w/ dbs in front rack (50/35) -25/20 cals rowing

Thursday, June 8, 2017

Weightlifting
Split Jerk ( from rack/blocks- Find max triple in 10min)
Weightlifting
Back Squat (BS: APRE - Deload -3 sets of 10 repetitions at 80%)
Metcon
Metcon (Time)
8 Rounds
-500m row Rest 1:1
**Shoot for +:15-20 sec. of 500m PR on each

Monday, May 22, 2017

Weightlifting
Snatch from block at mid thigh ( -Work to a heavy double for the day)
Snatch from block at mid thigh
Weightlifting
Front Squat 
FS: APRE - Set 1-50% of 6rm/10 Set 2-75% of 6rm/6 Set 3-Max Reps of 6rm Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below Weight Change Based on Reps in set 3 Reps - Weight Change 0-2 - Decrease 5-10# 3-4 - Decrease 0-5# 5-7 - No Change 8-12 - Increase 5-10# 13+ - Increase 10-15#
Gymnastics
Cart wheel into HS hold on wall ( 4 min. Tabata )
 Cart wheel into HS hold on wall

Metcon (Time)
5 rounds for time
-12 Deadlifts (225/155)
-4 Ring MU
-12 DB thrusters (50/35)
-12 TTB

Tuesday, May 16, 2017

Weightlifting
Clean pull to below knee + Clean (-Build to a smooth, crisp, heavy set )
Clean pull to below knee + Clean

Weightlifting
Deadlift
) DL: APRE - Set 1-50% of 6rm/10 Set 2-75% of 6rm/6 Set 3-Max Reps of 6rm Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below Weight Change Based on Reps in set 3 Reps - Weight Change 0-2 - Decrease 5-10# 3-4 - Decrease 0-5# 5-7 - No Change 8-12 - Increase 5-10# 13+ - Increase 10-15#

Gymnastics
H/A swings + MU + 5 sec. hollow hold + 5 sec. arch hold (5 sets of following complex: )
H/A swings + MU + 5 sec. hollow hold + 5 sec. arch hold
3 H/A swings + 2 MU + 5 sec. hollow hold + 5 sec. arch hold

Metcon (Time)
5 rounds for time
-20 sec. max Cal airbike
-10 kipping HSPU
-5 power cleans 185/125

Friday, April 7, 2017

Metcon (Weight)
10 min. EMOM
E-5 push press building w/o failure
O-5 single arm DB row w/ pause at chest
Metcon
Metcon (Weight)
10 min. alt EMOM
E-3 Pause bench press building w/o failure
O-10 bench dips (weight in lap if able)
Weightlifting
Overhead Squat (OHS: 3 sets working up... 4th set = 10RM *)
Gymnastics
 strict TTB +Kipping TTB + L-sit hold + v-ups on floor 
 strict TTB +Kipping TTB + L-sit hold + v-ups on floor
5 strict TTB + 5 Kipping TTB + 5 sec. L-sit hold + 5 v-ups on floor
Metcon
Metcon (Time)
5 rounds for time
9 Power cleans (185/125)
6 Bar MU
10 alt. pistols
Rest 3:1 after each round *each round is an absolute dead sprint *scale each movement so no round takes more than 90 sec.
Metcon
Metcon (Weight)
Rest 2 min. Then 10 min. clock
-12 alt. single arm seated DB press
-20 banded good mornings

Tuesday, March 14, 2017

Metcon (AMRAP - Reps)
6 min. Ladder
-2 Wallballs
-1 Ring MU
-4 Wallballs
-2 Ring MU
...Continued up ladder
Gymnastics
Hollow ring pullups + H/A swings + arch hold + MU (4  sets)
Hollow ring pullups + H/A swings + arch hold + MU
2 Hollow ring pullups + 4 H/A swings + 10 sec. arch hold + 1 MU
Weightlifting
 Behind neck jerk + jerk (EMOM x 8 min: BN Power Jerk + Power Jerk to heavy )
 Behind neck jerk + jerk
EMOM x 8 min: BN Power Jerk + Power Jerk to heavy for the complex rest 4 min
Weightlifting

Monday, March 6, 2017

CrossFit Games Open 17.2 (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

M: 50-lb. dumbbells
F: 35-lb. dumbbells

OR

* alternating between toes-to-bars and bar muscle-ups every 2 rounds
Metcon
Metcon (Time)
5 Rounds for time:
-21 cal Row
-15 pullups
-9 grounds 2 OH (115/75)

Gymnastics
Hollow/Arch swings on rings ( 3 sets on rings - 5 sec. holllow hold/5 sec. arch)

Gymnastics
Muscle-ups ( 7 sets of 2-3 ring MU)

Weightlifting
Snatch + Hang Snatch (Snatch + Hang Snatch: 5 sets of 1+1)