Wednesday February 28th 2018

A. Front Squat @ 33X1, build to a challenging single

B. EMOM x 20 mins:

1st - 1 power snatch + 3-4 ohs @ 175lb/115lb

2nd - 5-6 ring muscle-ups

3rd - 1 power clean + 3-4 thruster @ 175lbs/115lb

4th - 5-6 bar muscle-ups

C. 20 min Airbike @ moderate

Tuesday February 27th 2018

Slow Snatch Pull. Below Knee Hang Snatch Pull, 1.1 x 8 sets, 1 min - 4 sets @ 90%RM Sq sn, 4 sets @ 1rm - no dropping b/t reps

+

Slow Snatch Pull. Below Knee Hang Power Snatch, 1.1 @ 75%RM x 8 sets, 1 min

+

BTN Split Jerk off blocks, 1 rep per min x 15 mins - 5 min @ 70%RM of split jerk, 5 min @ 77.5%RM, 5 min @ 82.5%RM

+

20 min @ moderate:

10 cals Airbike

10 burpees onto 24" /20"

10 Cals on Rower

10 gh sit-ups

Monday February 26th 2018

option A

18.1 redo

+

rest as needed

+

EMOM x 10 mins:

1st - 15 HSPU

2nd - 15 Chest to Bar

+

rest as needed

+

10 min Airbike @ EZ pace

Option B: 

A. Front Squat, work to tough set of 3 

B. Alt Forward Lunges, 8 reps/leg x 4 sets rest :90 b/t sets (including warm up)

C. EMOM x 18 mins:

1st - 10-15 HSPU

2nd - 10-15 Chest to Bar

3rd min - 50 double unders

Saturday February 24th 2018

A. Back Squat, build to a challenging double

B. Push Press. Split Jerk, 1.2 - build to a tough set (no drop)

C. 15 sets:

30 sec Airbike @ 85-90%

30 sec Airbike @ 50%

Friday February 22nd 2018

CrossFit Open 18.1

Wednesday February 21st 2018

A. Front Squat @ 40X1, work to tough 3 rep 

B. EMOM x 18 mins:

1st - 5 ring muscle-ups

2nd - 5 OHS @ 175lbs/110lb

3rd - 6 Power Clean @ 175lbs/110lbs

C. 20 min Airbike @ moderate pace

Tuesday February 20th 2018

Halting Snatch DL. Snatch Pull, 1.1 x 10 sets, 1 min - 5 sets @ 95%RM sq sn, 5 sets @ 1rm Sq sn

+

Squat Snatch, 1 rep @  75%RM Sq sn per min x 10 mins

+

BTN Split jerk . Split Jerk, 1.1 @ 70%RM per min x 10 mins

+

4 sets @ low effort

10 gh raises

10 gh sit-ups

1k Row

Monday February 19th 2018

A. Squat Clean Thruster . thruster . Front Squat . Push Jerk . Split jerk, build to tough set 

B. AMRAP in 10 minutes:

15 chest to bar

10 thruster @ 95lbs/65lb

15 chest to bar

10 thruster @ 115lb/80lb

15 chest to bar

10 thruster @ 135lbs/95lb

15 chest to bar

10 thruster @ 155lbs/105lb

15 chest to bar

AMRAP thruster @ 175lbs/115lb in remaining

*Use one bar

+

4 sets @ moderate effort 

15 alt step down box jumps @ 24"/20"

50 ft bear crawl

10 Toes to bar 

:50 front bridge 

Saturday February 17th 2018

21,18,15,12,9,6,3 for time:

OHS @ 115lbs/75lb

Chest to Bar

Power Snatch @ 115lb/75lb

Box Jumps - 24"/20"

*strongly recommend warming up well for this. It will be a considerable amount of time

Friday February 16th 2018

A. Power Clean + Squat Clean & Split Jerk, (drop and reset) work to tough set 
B. For time: 
15-12-9-6-3 HSPU 9″/6" deficit 
4-3-2-1 rope climbs 15' in between hspu sets
C. Row 10 min @ 85% effort 

Wednesday February 14th 2018

A. Power Snatch + Snatch Balance, 1 + 2 -- build to tough set
B. EMOM x 8 min:
2 Front Squat + 2 Split Jerk @ approx 65-70%RM of Front Squat
C. 5 sets:
5 Ring Muscle ups
10 Power Clean @ 155lb/105lb
20 Wall Balls @ 20lb/14lb
rest 2 min b/t sets

Tuesday February 13th 2018

A. Build to a Power Clean to overhead, no pause or re-dip to go overhead
B. 500m row @ 2k-ish pace x 5 sets rest 2:30 
Build to a Standing Strict Press max during rest times (use all 5 rest times to gradually work up)
C. For time:
21 Toes to bar 
3 Strict Press 100lb/70lb, 
6 Push press 
9 Thrusters
15 Toes to bar
3 Strict Press 100lb/70lb
6 Push press 
9 Thrusters
9 Toes to bar 
3 Strict Press 100lb/70lb
6 Push press 
9 Thrusters

Monday February 12th 2018

A. Squat Snatch, build to 1rm
B. For time:
10 Squat Snatch @ 65%RM
15 CTB
9 Squat Snatch @ 70%RM
15 CTB
8 Squat Snatch @ 75%RM
15 CTB
7 Squat Snatch @ 80%RM
15 CTB
C. 10 min on Assault bike @ consistent 85% effort
(rest no more than 15 minutes bt B&C)

Saturday February 10th 2018

AMRAP in 17 mins:

40 burpees to 6" OH

30 C&J @ 75lbs/45lbs

30 burpees to 6" OH

30 C&J @ 135lbs/75lbs

20 burpees to 6" OH

30 C&J @ 165lbs/100lbs

10 burpees to 6" OH

AMRAP C&J @ 210lb/120lb in remaining time

*These scales for women are slightly lower than normal but an exact replica of weights they used in 13.1.. just with clean and jerks*

Friday February 9th 2018

A. Front Squat @ 20X1, build to a tough set of 1

B. Sq natch, work to a single

C. 1 heavy squat clean thruster every :30 x 10 reps ( use 75%RM) 

D. For time:

24/20 cals Airbike

50 Pullups

24/20 cals Airbike

Wednesday February 7th 2018

Back Squat @ 20X1, build to a tough set of 1 - Not a max!

+

AMRAP in 5 mins:

30 Wall Balls - 20lb/14lb

21 Burpees to 6" OH

30 Wall Balls - 20lb/14lb

15 Burpees to 6" OH

30 Wall Balls - 20lb/14lb

9 Burpees to 6" OH

+

10 min Airdyne @ moderate/consistent effort

10 min Row @ moderate/consistent effort 

Tuesday February 6th 2018

A. Snatch Pull, 1 rep per min x 9 mins - 3 min @ 100%RM, 3 min @ 105%RM, 3 min @ 110%RM

B. Halting Snatch DL. Squat Snatch, 1.1 @ 80-82.5%RM per min x 4 mins - reset b/t reps

C. 5 sets @ high effort:

10 thruster @ 95lbs/65lbs

15 chest to bar

20 box jumps - 24"/20"

2 min b/t sets

*Mix and match every other set*

Monday February 5th 2018

A. Back Squat, work to tough single
B. Power Clean & Split Jerk, work to single - max if your feeling it
C. 1000m row for time

Saturday February 3rd 2018

5 rounds for time: 10 power snatch @ 95lb/65lb 20 wall balls - 20lb/14lb 30 DU's + 15 min rest + AMRAP in 12 mins: 2 ring muscle ups 
10 shoulder to overhead @ 95lbs/65lbs 20 deadlift @ 95lbs/65lbs

Friday February 2nd 2018

A. Front Squat, build to tough double
B. Squat Snatch . Above knee Hang Squat Snatch, work to 1.1 (no drop)
C. For time:
30/25 Cals on Assault
40/30 CTB
30/25 Cals on Rower