Wednesday March 1st 2017

2 touch n go DL every 50 sec x 9 sets - -- start sets @ about 65%RM -- and work your way up from there

+

4 sets:

2 min Rowing @ 75%

3 Deadlifts @ 175lbs/125lb

3 HPC

6 Front Squats

2 min b/t sets

+

4 sets:

2 min Rowing @ 75%

10-15 unbroken Shoulder to OH @ 155lbs/105lb

2 min b/t sets

Tuesday February 28th 2017

10 min AMRAP
20 Push Press @ 115lb/75lb
20 CTB
90 Double Unders +
rest 10 min
+

20 min @ 75%/moderate:

2 min Rowing

1:30 min AirBike

1:30 min Run

Monday February 27th 2017

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 tough reps every min x 8 sets
+
For Time:
50 Toes to bar for time
+
20 Min Z1 Airbike 
 

Option 2:Retest open WOD 17.1

Saturday February 25th 2017

EMOM x 15 min:
1st min: Ring Muscle ups, comfortable unbroken yet repeatable set
2nd min: 15-20 Wall Balls
3rd min: High Hang power Snatch, 5 moderate reps
+
rest 5 min
+
EMOM x 15 min:
1st min: 5 Moderate Overhead Squat - taken from floor
2nd min: 10 CTB
3rd min: 15 Push ups
+
rest 5 min
+
4 sets @ 70% effort
Row 500m
10 Bench press
AMRAP (-1) strict pullups

Friday February 24th 2017

CrossFit Games Open workout 17.1

+
15 min of recovery and stretch

Wedneday February 22nd 2017

3 mod challenging touch n go Deadlifts every 60 sec x  9 mins -- look to use 75-85%RM or above

+

Hang Power Snatch, 3 moderate reps every :60 x 5 min

+

3 sets:

2 min Airbike @ 75%

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

2 min b/t sets

+

2 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 @ 90% effort:

Pullups
Cals on AB

Tuesday February 21st 2017

10 min - Game pace effort

50 DU's
15 Toes to bar

10 Thrusters @ 115lbs/75lb

—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 20th 2017

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

Saturday February 18th 2017

MEN - 
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN - 
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

All Burpees are to 6 inch touch. This is CF open workout from 2013. 

Friday February 17th 2016

Friday 

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

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

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

D. 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

Wednesday February 15th 2016

A. Double overhand Grip (no hook) Deadlift, work to moderately challenging set of 2 
+ 
2 sets @ high effort: 
2 min Light Airbike
12-15 UB Hang Power Snatch 75lb/55lb
2 min rest 
+
2 sets @ high effort 
2 min Light Row 
12-15 UB Power Clean to overhead @ 95lb/65lb
2 min rest 
+ 

2 sets @ high effort:

20 burpees to 6" touch

10-20 UB chest to bar

2 min b/t sets

+

2 sets @ high effort:

20 Russian KBS @ 32kg/24kg

10-20 UB Ring Dips

2 min b/t sets

Tuesday February 14th 2016

10 min - full effort:

7 Ring Muscle-ups

27 Wall Balls @ 20lb/14lb

70 Double Unders 

—10 min rest

10 sets:

30 sec Row @ 85-90%

30 sec Row @ 50%

-- 10 min rest 

15 min @ 70%/LOW effort w/ skills

10 cal Airbike

2/arm TGU @ 24kg/16kg

20 ft HS Walk

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

Monday February 13th 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 Thruster (drop) Squat Clean & Split Jerk, - work 1 set every :90 x 8 sets -- start light end close to max

C.  5 sets @ high effort:

10 CTB

15 OH Squats @ 95lb/65lb 

10 Burpee Over Barbell 
rest 1m30 b/t sets

Saturday February 11th 2017

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

3 Strict HSPU

6 Box jumps @ 30"/24"

—8 min rest

12 min @ 85-90%/high effort:

5 HSPU

10 Alternating Pistols

15 Pull-ups

Friday February 10th 2017

A. Squat Snatch, build to solid single 

B. EMOM every :90 x 7 sets

2 touch n go Squat Snatch -- above 70%-80% -- no max efforts or fails

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 
*you do not have to reset rower*

Wednesday February 8th 2017

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 February 7th 2016

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

Front Squat @ 65lbs/45lb
Burpees 

Pull-ups

+

rest 10 min 

+

3 rounds for time:

100 DU's

90 sec of Front Bridge

Monday February 6th 2016

A. Power Snatch . Above knee hang Squat Snatch, 1.1 -- work to max 
B. Front Squat, build to tough single
C. Deficit Strict HSPU, find 3rm --- if unable to add deficit then find 3rm standing strict press 
+
For time: 
50 Strict HSPU  

Saturday February 4th 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 3rd 2016

A. OHS, work to tough triple

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
D. 3 sets:
Low effort 2 min row
:45-:60