Saturday April 1st 2017

A. Btn Split Jerk . Split Jerk, 1.1 every :60 x 10 sets (light to mod/ skill @ 50-60%RM) - non fatiguing
+
30 min EMOM: "Flow-ish"
1st min: Power Clean Cluster, 1.1.1 @ about 60%RM - light-moderate (drop rep from shoulders)
2nd min: L-arm OH KB Walking Lunge, :20 + R-arm OH KB Walking Lunge, :20
3rd min: :50 Row @ 70% effort
4th min: Ring Muscle up, repeatable unbroken sets
5th min: :50 Airbike @ 70% effort
6th min: 6 L-arm Hang KB snatch + 6 R-arm Hang KB snatch

Friday March 31st 2017

*De-load Training Week*
*snatch %s are designed to be light/moderate*
5 min EMOM:
Muscle Snatch, 3 reps (reset b/t reps - use about 50% of Power snatch 1rm)
--rest 3 min
5 min EMOM:
Power Snatch . Paused Overhead Squat, 1.1 @ about 65-70%RM of Power snatch (:02 pause in bottom of OHS)
--rest 3 min
5 min EMOM:
Squat Snatch, 1 rep every :60 @ about 70%RM of SQUAT snatch
--rest 3 min
5 min EMOM:
Front Squat, 2 reps
**Take 1 set every minute starting around Sq Sn weight and move up every minute there on after**
--rest 5 min
16 min EMOM:
1st min: Strict Pullups on Rings @ 21X1, 8-10 reps (segment sets into two if needed or weight if possbile)
2nd min: LA Half Kneeling Landmine Press @ 20X1, 8 reps
3rd min: RA Half Kneeling Landmine Press @ 20X1, 8 reps
4th min: :20-:40 Hollow body hold

wednday march 29th 2017

5 minute @ 70% effort airbike
+
5 minute foam roll/lax ball/mob/light stretching lower body
+
5 minute @ 70% effort row
+
5 min foam roll/lax ball/mob/light stretching upper body
+
10 min EMOM:
1st min: 8 moderate back squat
2nd min: 5 Toes to bar + 5-7 CTB or pull-up
-- active recovery 5 minutes
10 min EMOM:
1st min: 8 moderate Deadlift
2nd min: 5 toes to bar + 5-7 kipping hspu
--rest 5 min
8 min emom
1st min: FLR on rings, :30-:40
2nd min: gh raises, 6-10 reps

Tuesday March 28th 2017

*De-load Training*
A. (LIGHT) High Hang Squat Snatch . Above knee hang Squat Snatch, 1.1 every :60 x 8 sets (roughly 55-60%RM)
B1. Standing Strict Press @ 20X1, 8-10 reps x 3 sets rest :60
B2. Lean Away Strict Pronated Pullups @ 20X1, 6-10 reps x 3 sets rest :60
C. Single Arm Bent Over Dbell row @ 30X0, 8 reps/arm x 3 sets rest :60 (rest 0 b/t arms)
D1. Barbell Skull Crushers @ 10X0, 20 reps x 3 sets rest :40
D2. Seated Double arm dbell hammer curls @ 30X1, 12 reps x 3 sets rest :40

Monday March 27th 2017

17.5 Redo

or

A. Power Clean, 1 rep every :60 x 10 sets -- start light end moderately challenging 
B. Back Squat, 2-2-2-1-1-1 rest 2 min (higher than moderate)
C. 30 minute low effort flow work:
3 CTB
3 T2B
6 Full Stand Burpees
600m row
90 sec running
90 sec Front Bridge
12 Push ups
120 sec Assault bike

Friday March 24th 2017

Friday CF open 17.5

Wednesday March 22nd 2017

A. Power Snatch, 1 rep @ about 75%RM of Power snatch every 20 sec x 5 min

B. Power Clean and Push Jerk, 1 rep @ about 75%RM of PC & J every 20 sec x 5 min 

C. Back Squat @ 40X1, work to a moderate single

D. 10 min AMRAP:

100 cal Rowing / 80 cal Rowing (female)

AMRAP Burpees to 6” OH in remaining time

Tuesday March 21st 2017

A. Paused Snatch balance, 2 reps every :90 x 7 sets (full :02 pause in catch)
B. Above Knee Hang Power Clean . Push Press, 3.3 -- work to tough set

C. 4-5 sets: 

2 min Airbike @ 85-90% effort

3-6 unbroken Ring Muscle-ups

3-6 Extra Ring Dips
3-6 Strict Ring Pullups 

rest 2m30 b/t sets

Monday March 20th 2017

Redo Cf Open 17.4
+
10-15 minute cool down 
+
EMOM x 16 min:

1st min: Double arm Front Rack Carry w/ KB, :30 slow walk 
2nd min: Ring Rows, 12 reps on moderate setting 
3rd min: FLR on rings, :30-:45 
4th min: Push up Variation, 12 reps on either -- Dip, Ring Push or push up. whichever is suitable

A. Below Knee Hang Squat Snatch, 1 rep every :90 until failure; start at 65% of 1rm Sq. Sn and add 5-10lb/set
B. Back squat, 3-3-3-2-2-2 rest 2-3 min b/t sets 
C. EMOM x 16 min:
1st min: Double arm Front Rack Carry w/ KB, :30 slow walk 
2nd min: Ring Rows, 12 reps on moderate setting 
3rd min: FLR on rings, :30-:45 
4th min: Push up Variation, 12 reps on either -- Dip, Ring Push or push up. whichever is suitable

saturday march 18th 2017

Saturday
A. Push Jerk, build to moderate single
B. Weighted Pronated Pull-up, build to a max
C. AMRAP unbroken Strict Pronated Pull-up x 2 sets to complete failure, 2 min b/t sets
D. 3 rounds @ high effort;
30 sec AirBike
30 sec Burpees to 6” OH
30 sec AMRAP Ring Muscle ups 
90 sec rest
30 sec AirBike
30 sec Thrusters @ 105lb/70lb
30 sec Double Unders
90 sec rest

Friday march 17th 2017

Cf games open

Wednesday march 15th 2017

A. Squat Snatch. Below Knee Hang Squat Snatch, 1.1 per min x 9 mins -start about 60%rm of Squat Snatch and build up slowly to moderate set - 

B. Back Squat @ 50X1, work to a moderate set of 3

C. Power Clean. Thruster . Push Jerk. Split Jerk, 1.1.1.1 - work to a moderate set

+

20 min low
1 min airbike
1 min pistol practice
1 min handstand hold/walk practice
1 min row
1 min single unders 

Tuesday March 14th 2017

A. Push Press Cluster, 1.1.1 - work to a moderately Challenging set (Use Blocks & drop from overhead if possible)

B. 1—>7 Unbroken Ring Muscle ups for time  - 6 min CAP

C. Increasing on the minute Power Clean and Overhead @ 135lbs/95lbs until failure - 1 in min 1, 2 in min 2, etc.

D. 2 sets @ 90% effort
50 cal row
50 wall balls @ 20lb/14lb
rest 3 min b/t sets

Monday March 13th 2017

Option 1:
A. Above knee Hang Power Clean, 3-2-1-3-2-1 rest 2 min
B. Front Squat, build to tough double
+
3 sets @ 85% effort 
:60 row 
:60 rest 
:60 Airbike 
:60 rest 
:60 double unders
:60 rest  
+
15-20 Min Z1 Airbike, Row or Jog

Option 2:
Retest 17.3
**You may include option 1 afterward, just lower intensity**

Saturday March 11th 2017

A. Push Press . Push Jerk . split jerk, 1.1.1 every :90 x 8 sets -- start light end moderately challenging -- 
B1. Back Squat, 3 moderately challenging reps x 5 sets rest :20 
B2. Kipping HSPU, AMRAP (-2) x 5 sets rest :90 b/t sets 

C. 4 sets @ high effort:

25/20 cal Rowing

20 Wall Balls @ 20lb/14lb

15 Burpees 

10 Hang Power Clean and Overhead @ 115lb/75lb

5 Ring Muscle up

5 min b/t sets

Friday March 10th 2017

CrossFit Open 17.3

Wedneday March 8th 2017

A. Back Squat, work to a tough set of 5

B. Above Knee Hang Power Snatch, work to a moderately tough single

+

4 min AMRAP@ high effort

25 cal Rowing

50 Double Unders

25 Shoulder to OH @ 95lbs/65lb

25 Wall Balls @ 20lb/14lb 

--rest 4 min 

4 min AMRAP @ high effort

15 Box jumps @ 24"/20"

15 Burpees to 6" OH 

15 Hang Power Snatch @ 95lb/65lb 

15 Thrusters @ 95lb/65lb 

--rest 4 min 

4 min AMRAP: 

20 C&J @ 135lb/95lb 

AMRAP Ring Muscle ups remaining time

Tuesday March 7th 2017

6 sets:

400m Row @ 85% effort (about 5K pace -- most likely significantly slower than 2K pace)

10 Kipping hspu (or AMRAP (-2))

1 min rest

+

rest 10 min 

+

6 sets @ 85-90% effort:

15/12 cal AirBike (12 female)

10 CTB (or AMRAP (-2))

1 min b/t sets

Monday March 6th 2017

Option 1:
A. Above Knee Hang Power Clean, 2-2-2-1-1-1 rest 2 min
B. Front Squat, 3-2-1-3-2-1 rest 2-3m
C. Snatch Pull Cluster,  1.1 every 1:45 x 5 sets
+
EMOM x 10 Min:
1st min: 30 sec AMRAP DU's 
2nd min: 30 sec Airbike @ 85-90%
+
15-20 Min Z1 Airbike, Row or Jog

Option 2:
Retest 17.2

Saturday March 4th 2017

Saturday

2 sets @ high effort:

1,000m Row

150 DU’s

25 Burpees to 6” OH

5 min b/t sets

+

rest 5 -10 min

+

2 sets @ moderate effort:

2 min Airbike

30 sec rest

2 min Rowing

30 sec rest

2 min Alternating Step-ups onto 24”

30 sec rest

2 min Shuttle Running 

30 sec rest

+

rest 5-10 min

+

Skill based push Jerk, 5 reps w/ :05 OH Hold after 5th rep 2 min x 8 sets 

Friday March 3rd 2017

CF Open 17.2