Saturday August 20th 2016

A. Clean & Jerk; build to a max
+
14 Minute AMRAP:
60 cal Row
50 T2B
40 Wall Balls
30 Power Clean @135
20 Muscle Ups
+
20 Minutes of free style movement @low effort

Friday August 19th 2016

Today is a restoration and skill day. Tomorrow is going to be a tester and I would like everyone to be able to give their best effort. I will program some work to be done however keep in mind it should be considerably low effort.  I am going to post Saturday now so you know what to prepare for.

10 min low effort row: 
Every 1:10 perform: 1 Rope Climb to 15 ft 
+
10 min Upper body mobility 
+ 
EMOM x 10 minutes:
2-3 High Hang Power Snatch @ 50%RM 
+
10 min lower body mobiltiy 
+
12 min low effort airbike 
Every 1:30 complete unbroken 25-50ft hs walk      

11dndnd

Wednesday August 17th 2016

CrossFit Open WOD 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 / 65 lb.)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Check CrossFitGames.com if you need further understanding of this workout

Tuesday August 16th 2016

A. Split Jerk; 10-12 singles @75-80%, rest 75s b/w
B1. Deadlift; 3 reps x 5, rest 60s (no grinders. all reps Tng/ moderate effort)
B2. CGBP; 2.2 x 5, rest 30s/90s
+
1 Mile Run- Time Trial
*post 400m splits if possible

Monday August 15th 2016

A. Front Squat; 3-2-1-3-2-1; rest 3m 
B. Power Snatch; 1 rep OTM for 15 Minutes @ 70%RM
C. Snatch Pull; 2 reps every 90s x 5 sets @ 100-105% snatch max (reset b/t reps)
+
EMOM for 20 Minutes
1st: 3 tough Weight Pronated Strict Pullup
2nd: 7 second AirBike sprint @100% (record highest wattage achieved)
3rd: 30 sec AMRAP Burpee Box Jump @30"/24"
4th: Rest 

Saturday August13th 2016

3 sets @ 85% effort:
7 L-arm hang KB Snatch @ 24kg/16kg 
7 R-arm
7 Situps
25m Shuttle Run x 4 (there/back =1)
750m Row
60m Bear Crawl
15 Alt Step Ups (24"/20")
Rest = work 
*set 2 in reverse order
+
rest as needed
+
EMOM x 21 minutes:
1st: 8-10 Burpees to 6" OH
2nd: 30 second Airbike
3rd: 30-40 UB DU's

Friday August 12th 2016

A. Clean Cluster, 1.1 x 6 sets, rest :05/rest 2 min (mod/ tough across- note % of 1RM used)-- these clusters should almost be a double. Drop from shoulders and quickly reset into next rep.
B. Back Squat; 3-2-1-3-2-1, rest 2-3m
C. Barbell (on back) walking lunges; find 10rm/leg (no more than :01 Reset b/t steps, Obviously this will limit the amount of weight)
D. GH Raises; 4-6 x 5 sets, rest 90s (use weight if possible)
+
Every 90s x 5 sets:
AMSAP Hanging L-Sit 
(arms shoulder be completely vertical with little to no compensation. If unable to acheive feet above hip crease then either do bent leg or hold w/ knees visibly above waist)