Tuesday March 1st 2016

10 min AMRAP
20 Push press @ 95lb/65lb
20 Box jump overs @ 24/20
+
rest 10 min
+

20 min @ 75%/moderate:

2 min Rowing

1:30 min AirBike

1:30 min Step Down Box Jumps @ 24"

Monday February29th 2016

Option 1:
A. Power Snatch. Above knee Hang Snatch. OHS, 1.1.1 -- build to tough set 
B. Power Clean. Above knee Hang Power Clean; 1.2 EMOM x 6 minutes (all moderate effort)
C. Front Squat; 2 reps x 4 sets rest 2-3m -- all tough but not max
+
For Time:
50 Toes to bar for time
+
20 Min Z1 Airbike 
 
Option 2:Retest open WOD 16.1

Saturday February 27th 2016

**CAP ALL EMOM MOVEMENTS @ :30-:35*

EMOM x 15 mins @ high effort:

1st - 15 Wall Balls @ 20lbs to 10 ft/14lb to 9ft

2nd - 10 Hang Power Clean @ 115lbs/75lb

3rd - 10 Bar Facing Burpees

+

5 min rest

+

EMOM x 15 mins @ high effort:

1st - 4 Ring Muscle-ups

2nd - 8 Thrusters @ 115lbs/75lbs

3rd - 12 Box Jump Overs @ 24/20”

+

5 min rest

+

10 min Row @moderate pace

Friday February 26th 2016

CrossFit Open 16.1

Wednesday February 24th 2016

4 touch n go Deadlifts every 60 sec x  8 mins -- look to use 75%RM or above

+

3 sets:

2 min Rowing @ 75%

10 Hang Squat Snatch @ 105lbs/70lbs

2 min b/t sets

+

3 sets:

2 min Airbike @ 75%

10 T&G power clean and overhead @ 125lbs/85lb

2 min b/t sets

+

rest 10 min

+

3 sets @ high effort:

30 Box Jump Overs @ 24"/20"

5 Ring Muscle-ups

5 CTB

5 Ring Dips

2 min b/t sets

+

21,15,9 for time:

Toes to Bar

Rowing Cals

Tuesday February 23rd 2016

10 min - Game pace effort

50 DU's

2 Thrusters @ 115lbs/75lb

50 DU's

4 Thrusters @ 115lbs/75lb

50 DU's

6 Thrusters @ 115lbs/75lb

Etc.

—10 min rest

15 sets:

30 sec Rowing @ 85-90%

30 sec Rowing @ 50%

--15 min rest

15 min @ low effort

10 cal Assault

5 R Leg Pistols

15-20ft Unbroken HS Walk

5 L Leg Pistols

20 sec Hollow Body Hold

Monday February 22nd 2016

A. Snatch. Hang Snatch. OHS, 1.1.1- build to a tough set
B. Clean; 8-10 singles @80% taking 1 rep every :90-2 min
C. Back Squat, 2-2-2-2 rest 2-3m ( should all be above 80% of max)
+
For Completion @Z1
10 Min Run
10 Min Row
10 Minute AD

Saturday February 20th 2015

CF open WOD 12.3
18 min AMRAP:
15 Box jumps @ 24'/20
12 Push press 115lb/75lb
9 Toes to bar
*Check CrossFit Games website for standards*

Friday February 19th 2016

Friday

AM training

A. Power Clean and Push Jerk, work to a single - go touch n go off the shoulder to OH

B. Power Clean and Push Jerk Cluster, 1.1.1 x 3 sets, 2 min - use 80% highest from A 

C. Squat Snatch. OHS, 1.1 per min x 10 mins - moderate weight -- approx 75%RM

D. 6 x 250m Row @ 97%, 4-5 min b/t sets

PM -

30 min @ Low effort

10/10 Alternating Shoulder touching while holding Freestanding Handstand 

2 Ring Muscle ups

30 sec L Side Bridge

30 sec R Side Bridge

300m Row

Wedneday February 17th 2016

A. T&G Deadlift, 2 tough reps every :60 x 10 sets (try to figure out a moderately tough weight and stay with it
+ 
2 sets @ high effort: 
2 min Light Airbike
15 T&G Power Snatch 75lb/55lb
2 min rest 
+
2 sets @ high effort 
2 min Light Row 
15 Hang Power Clean to overhead @ 95lb/65lb
2 min rest 
+ 

2 sets @ high effort:

20 burpees to 6" touch

20 chest to bar

2 min b/t sets

+

2 sets @ high effort:

20 Russian KBS @ 32kg/24kg

20 Ring Dips

2 min b/t sets

Tuesday February 16th 2016

10 min - full effort:

3 Ring Muscle-ups

9 OHS @ 135lbs/95lb

12 Box Jump Overs @ 24"/20"

—10 min rest

10 sets:

30 sec Airbike @ 85-90%

30 sec Airbike @ 50%

-- 10 min rest

15 min @ 70%/LOW effort w/ skills

10 cal Rowing

2/arm TGU @ 24kg/16kg

20 ft HS Walk

10 Alternating Pistols (scale appropriately if unable to sustain effective form)

Monday February 15th 2016

A. Power Snatch Cluster, 1.1.1 - work to a tough set within about 6-7 sets (take :10 rest b/t clusters)

B. Squat Clean and Push Jerk, 2 reps per min x 15 mins -Start @ about 55% of 1RM & build up to about 70% by last set

C.  Every 3 minutes complete as many reps of the following x 5 sets @ Sub Maximal yet High Effort:

:20 CTB 

:30 Thrusters @ 95lb/65lb 

:20 Burpee Over Barbell 

Saturday February 13th 2016

4 min @ 85-90%/high effort:

12 Deadlift @ 155lbs/105lb

9 Hang Power Clean @ 155lbs/105lb

6 S2OH @ 155lbs/105lbs

 --4 min rest
8 min @ 85-90%/high effort:

2 Ring Muscle-ups

4 HSPU

8 KBS @ 32kg/24kg

—8 min rest

12 min @ 85-90%/high effort:

5 HSPU

10 Alternating Pistols

15 Pull-ups

Friday February 12th 2016

A. Squat Snatch, build to solid single 

B. EMOM x 10 mins:

1st - 2 touch n go Squat Snatch @ about 75-ish% of best squat snatch (repeatable but challenging) 

2nd - 1 Power Clean + 1 Thruster @ if you know your best thruster go for about 85%* -- if not go for about 75% of clean. Preferred % will be relative to thruster 

C. 20 minute AMRAP: 

10 cal row 

4 Deadlifts - 135lb/95lb 

3 Hang Power Clean - 135lb/95lb 
2 Fron Squat - 135lb/95lb

1 shoulder to overhead - 135lb/95lb 

*Michael fitzgerald of Canada West Region got 18 rds + 15 reps .. Nasty

Wedneday February 10th 2016

A. Push press, 1 rep every :70 x 10 sets -- work to tough single

B.EMOM x 12 sets: 
1 deadlift every minute -- build to tough set

C. 4 sets:

Bench Press @ 30X0, AMRAP (-1) @ Body weight -- Scale if first set is less than 10 reps (70% BW for female)

Deadlift, 8-12 T&G reps @ 66% of tough single from B

rest :90 b/t sets

+

rest 5min

+

For time:

21-15-9

Hang Power Clean 95lb/65lb

Ring Dips

Tuesday Febrary 9th 2016

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

Thrusters @ 65lbs/45lb

Pull-ups

+

rest 10 min

+

3 rounds for time:

100 DU's

90 sec unbroken Front Bridge

Monday February 8th 2016

A. Power Snatch . Above knee hang Squat Snatch, 1.1 -- work to max
B. Front Squat, build to tough single
C. Front Squat, 1 reps @ 93% of part B x 4 sets rest 2- 3 min b.t sets  D. Deficit Strict HSPU, find 3rm --- if unable to add deficit then find 3rm standing strict press + For time: 
50 Strict HSPU 

Saturday February 5th 2016

4 min @ 85-90%/high effort:

10 DL @ 185lbs/135lb

10 Lateral Barbell Burpees

—4 min rest

8 min @ 85-90%/high effort:

20 Shoulder to Overhead @ 75lbs/55lb

15 Toes to Bar

10 Box Jump Overs @ 30"/24"

—8 min rest

12 min @ 85-90%/high effort:

20 Alternating Pistols

30 Hang Power Clean @ 95lbs/65lbs

Friday February 5th 2016

A. OHS, AMRAP x 3 sets, 3 min - 1st set @ 82%RM, 2nd set @ 75%, 3rd set @ 68%RM

B. 5 unbroken touch n go Power Snatch @ 75% of best Power Snatch x 5 sets for time

C. For time:

15 Bar Facing Burpees

30 Squat Clean @ 135lbs/95lb

15 Bar Facing Burpees

Wednesday February 3rd 2016

A. Push press, 3-2-3-2-3-2 rest 2-3 min b/t sets

B. EMOM x 14 minutes:

1st min: Deadlift @ 30X1, 1 reps @ approx 90%RM

2nd min: Standing Strict Press @ 30X1,1 rep @ approx 90%RM

C. 10 min EMOM

1st min: 6-8 TOUGH bench press

2nd min: 6-8 Tough T&G Deadlift

+

rest 5min

+

EMOM x 10 minutes: 

1st min:30 Max Hang Power Cleans @ 115lb/75lb

2nd min: :30 Strict Ring Dips @ 20X0, AMRAP -- Use assistance if less than 8 reps

Tuesday February 2nd 2016

AM - Training

4 sets @ high effort/85-90%:

4 Toes to Bar + 3 Pull-up + 2 Chest to Bar + 1 Bar Muscle-up + 1 Strict Pronated Chest to Bar

2 min Step Down Box Jumps @ 24"

3 min b/t sets

*Perform all reps without coming off bar

+

5 rounds for time:

2 Rope Climb to 15ft - use legs

50 DU's

PM -Training

4 sets @ high effort/85-90%:

6-9 Strict HSPU + 6-9 Kipping HSPU - no deficit

2 min Shuttle Running

3 min b/t sets

+

5 rounds for time:

10 Ring Dips

10 cal AirBike

*If unable to do 2 workout sessions then do:

2-3 sets of (AM + Metcon ) 

+

REST 10 min 

+

2-3 Sets of (PM +  Metcon)