Saturday March 31st 2018

5 sets @ high effort:

5 chest to bar

10 wall balls - 20ln/14lb

5 toe to bar

10 box jumps - 24"/20"

5 burpees to 6" OH

10 kbs - 32kg/24kg

2 min b/t sets

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right into 

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5 sets @ high effort:

5 Burpees to 6" OH 

5 Toes to bar

10 Box jumps- 24"/20"

10 KB swings - 32kg/24kg

5 CTB

10 Wall Balls 20lb/14lb

2 min b/t sets

Friday March 30th 2018

A. Squat Clean and Split Jerk, work to a tough single - not a max

B. Front Squat @ 20X1, 5 reps @ 75% RM x 5 sets, 3 min

C. Halting Snatch DL. Above Knee Hang Squat Snatch, 1.1 x 8 sets, (skill to moderate weight)

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7 sets: 

60 sec Airbike @ 85-90%

60 sec Airbike @ 50% 

Wednesday March 28th 2018

A. Back Squat @ 20X1, 6 reps @ 70% RM x 4 sets, 3 min

B. Snatch Pulls, 3-3-2-2, 2 min - 3's @ 1RM, 2's @ 105%RM

C. Snatch Balance. OHS, 1.1 x 5 sets, 1 min - use moderate weight (maybe start @ 70-75%RM of sq sn)

D. Squat Clean. Split Jerk. BTN Split Jerk, 1.1.1 x 6 sets, 2 min  *skill oriented sets*

Tuesday March 27th 2018

EMOM x 21 mins:

1st - 5 bar muscle-ups

2nd - 1 L Sit rope climb to 15ft

3rd - 5 HSPU to 10" Deficit/5" Deficit 

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rest 10 min 

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5 sets: 

:60 row @ 90% effort 

:60 row @ 50% effort

Monday March 26th 2018

A. Squat Snatch Cluster, 1.1.1 - work to a tough set

B. Power Clean and Split Jerk Cluster, 1.1.1 @ moderate/skill weight x 5 sets, 2 min b/t sets

C. Back Squat @ 20X1, 6 reps @ 70%ish RM x 4 sets, 3 min 

D. GH Raises @ 20X0, 8-10 reps x 4 sets, 2 min

Saturday March 24th 2018

A1. Clean Pulls, 4 reps @ 90%RM of Sq Clean x 4 sets rest :30
A2. 5 High Box jumps x 4sets rest 2 min
B1. 8 Clean Grip Deadlfts x 3 sets rest 1 min
B2. 8-12 Ring Push ups x 3 sets rest 1 min
C. 2 sets @85%.
:60 row
:60 rest
:60 Airbike
:60 rest
:60 skii erg
:60 rest

Friday March 23rd 2018

CrossFit Open WOD 18.5

Wednesday March 21st 2018

A. Front Squat @ 20X1, build to a tough single

B. EMOM x 20 mins:

1st - 10 Thrusters @ 95lbs/65lb

2nd - 10 Power Clean @ 95lbs/65lb

3rd - 6 -10 UB Chest to Bar (choose your ability)

4th - 10 Burpees to 6" OH

C. 20 min EZ cyclical movement 

Tuesday March 20th 2018

Halting Snatch DL. Snatch Pull. Power Snatch, 1.1.1 x 9 sets, 2 min - @ 80%-85%RMish of sq snatch - reset b/t reps

+

Split Jerk, 2 reps per min x 10 mins - start @ 70%RM and increase up to 80%ish

+

20 minutes of moderate cyclical activity 

Monday March 19th 2018

Monday - Open tester + extra gym work + recovery

Option A 18.4 

Option B. 

A. Squat Clean . Front Squat @ 30X1, 1.2 -- perform 5 moderate sets every 2:30 min 

B. 10 min EMOM: 

1st min: 10-15 UB Wall Balls @ 30lb/20lb

2nd min: Strict Pronated Pullups, AMRAP (-2) 

C. 10 min EMOM: 

1st min: 12/9 Cals on Airbike 

2nd min: 15/12 Cals on rower

Saturday March 17th 2018

Post Open Workout:
A. Split Jerk, (skill), 3-3-3-2-2-2-1-1-1 rest 1 min (nothing over 75% of max)
B. 4 sets:
Back Squat, 8 reps @ 50-60%RM
rest :60
CTB Pullups, :20 AMRAP
rest :60
C. EMOM x 15 min
1st min: Strict Toes to rings, 4-8 reps
2nd min: Push ups, 8-16 unbroken reps
3rd min: :50 Airbike pedal @ 70% effort

Wednesday March 14th 2018

A. Front Squat @ 33X1, work to a single

B. EMOM x 16 mins:

1st - 15 shoulder to overhead @ 115lb/75lb

2nd - 6 CTB + 6 Pullups 

3rd - 15 front squat @ 115lb/75lb

4th - 6 CTB + 6 Pullups 

C. 20 min @ moderate

2 min on AB 

:60 Front Bridge 

50ft walking lunges 

2 min Row 

10 Ring Rows 

10 push ups 

Tuesday March 13th 2018

Snatch Balance. OHS, 1.1 x 15 mins - choose 3 weights and perform 5 successful sets of each (nothing too challenging) 

+

Split Jerk. BTN Split Jerk, 1.1 x 15 mins - Same as above 

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For time: 

125 step down box jumps 24"/20"

March 12th 2018

Option A

18.3 redo

Option B 

A. Front Squat @ 40x1, work to challenging single

B1. Front rack kB Alt Lunges, 10 reps/leg x 3 sets rest :60 

B2. lean away probated pull-ups, 4- 6 reps x 3 rest :60 

C. 60 ctb for time  

Wednesday March 7th 2018

A. Front Squat @ 30X1, build to a challenging single

B. EMOM x 20 mins:

1st - 3 squat clean @ 205/115lb (all singles) 

2nd - 2 bmu + 4 CTB + 6 pull-ups 

3rd - 3-5 shoulder to overhead @ 205/115lb

4th - 12 box jumps @ 24”/20”

C. 20 min Airbike @ moderate

Tuesday March 6th 2018

Halting Snatch DL. Snatch Pull, 1.1 x 6 sets, 1:30 min - 3 sets @ 1rm sq sn, 3 sets @ 105%RM Sq sn

+

Squat Snatch Cluster, 1.1 x 6 sets, 1:30 min - 3 sets @80%RM , 3 sets @ 85%RM

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BTN Split Jerk . Split jerk, 1.1 x 15 mins - 5 sets @ skill, 5 sets @ mod, 5 sets @ mod challenging

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50 toes to bar for time

Monday March 5th 2018

Option A

18.2 redo

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rest as needed

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1 min clock
6 sets: 

65 double Unders 

AMRAP CTB Remaining time 

rest 1 min 

Option B 

A. Front Squat, work to challenging set of 2 

B1. OH Alt Lunges, 8 reps/leg x 4 sets rest :60 

B2. Wtd Strict Pronated Pullups, 6 reps x 4 sets rest :60 

C. 4 sets: 

65 double Unders 

AMRAP CTB Remaining time 

rest 1 min 

Saturday March 3rd 2018

A. Back Squat, build to a moderate single

B. Halting SN DL. Squat Snatch, 2.1 - take 10 sets starting with the bar resting :90 b/t sets

C. EMOM X 10 min: 

1st min: 5 bench Press

2nd min: 6-10 unbroken strict pronated pullups

D. 5 x 90 sec Rowing @ 85-90%/90 sec Rowing @ 50%

Friday March 2nd 2018

Crossfit Open 18.2