Tuesday March 10, 2015-

HPA GOLD:
3 Sets:
3 Push Press (heavy)
:30 Rest
2 Legless Rope Climb AFAP
:90 Rest 
+
4 Sets:
6 Chest Supported BB Row
:30 Rest
5 Strict Deficit HSPU @6" For Time
:90 Rest
+
5 Minute AMRAP:
Burpee Box Jump @30"

HPA-Blue

A1.Weighted Dip 3-5 reps, rest 90 seconds

A2. Weighted Pronated pull up 3-5 reps, rest 90 seconds x 5 sets

+

10 RFT:
2 Muscle up

4 HSPU

6 KBS 32/24 KG 

HPA - Power
split jerk - gymnastic -
A. Btn Split Jerk . Split jerk, 1.1 x 10 sets rest 1 min
**all light to mod sets**
B. 3 burpee ring mucle ups every :60 x 8 sets
+
10 min Low to mod AMRAP:
8 Ring DIps
10 alt pistols
8 Handstand push ups
10 cals on assault  

Monday March 9, 2015-

HPA GOLD:
Option 1:
A. HPC; 2-2-2-1-1-1; rest 2m
B. FS; 3-2-1-3-2-1; rest 2-3m
C. Snatch Grip DL; 2 reps every other min x5 sets
+
EMOM for 10 Min:
E: 30 sec AMRAP DU's
O: 30 sec Airdyne @85%
+
15-20 Min Z1 Airdyne, Row or Jog

Option 2:
Retest 15.2
*If you retest 15.2 take tomorrow as an active recovery day. 


HPA-Blue

Option 1:
A.Snatch. OHS 1.2 OTM for 10 min, Moderate weight 
B. 3-5 hang squat clean OTM for 10 min, moderate weight 
C. Front squat @ 22X1, 3,2,1 rest 2 min ( all tough sets)
D. 5 min AMRAP:

30 clean and jerk @ 135

AMRAP burpee over bar in remaining time  

Option 2: Re-Test Crossfit Open workout 15.2 ( if you choose to re-test 15.2 take tomorrow off or do some active recovery) 

HPA - Power
Option 1: 
Mon - Snatch Varied - C&J varied - repeats
A. Above knee hang squat snatch, work to double without dropping bar
B. Squat Clean & Split Jerk- work to tough single
+
3 sets @ 90%
5 Bar Muscle ups
5 Barfacing Burpees
5 thrusters @ 135lb/95lb
rest :90 b/t sets
+
rest additional 2 min
+
3 sets @ 90%
15 Toes to Bar
15 Shoulder to overhead @ 95lb/65lb
rest :90 b/t sets  

Option 2: 
Redo CF open 2015  

Saturday March 7, 2015-

HPA Gold, Blue, & Power-
Open WOD 15.2

Friday March 6, 2015-

HPA-GOLD:
A. Snatch. Snatch Balance; 1 complex OTM for 10 Min @60-70% (max snatch)
B. Hang PC. PJ. SJ; 5 complexes @ mod effort
+
10-15 Min open prep work
-feel out the movements combos, get a feel for how you will game it, then shiut it down
+
10 Sets:
:30 Airdyne @85%
:30 Airdyne @50%

HPA-BLUE
A. OHS work to a moderate single
B. Back squat 1 fast rep Every minute for 10 min @ 85% 

+

10-15 min Open Prep

+
Row 2000m @ 75-80%

rest 5 min x 2 sets 

HPA- Power
Snatch - Clean - push press/ jerk - cyclical
A. Squat Snatch Cluster, 1.1 x 4 sets rest :10/rest 2 -- move up from last week
B. Power Clean to Push Jerk cluster, 1.1-- no pause no redip from power clean to push jerk -- rest :10 b/t singles -- work to tough set
C.
Open Prep for 10 min ONLY -- mess around and just see how diff weights
and combos feel preceeding one another. DO NOT TAX YOURSELF DOING SO.
Purely strategy sets
+
10 sets:
Row :30 @ 85%
Row :30 @ 50%  

Wednesday March 4, 2015-

HPA GOLD:
A. Deficit Deadlift; 2-2-2-2; rest 3m (4" deficit, nothing too heavy)
+
6 Sets @85%
12 Wall Ball
10 Burpee BJ @24"
8 C2B Pullups
Rest = work
(sets 2/4/6 in reverse order)
+
3k Row @80-85% (18-20 SPM, focus on taking long powerful strokes)

HPA-BLUE

5 sets @ high effort;

30 sec Thrusters @ 75/45#

30 sec rest

30 sec Double Unders

30 sec rest

30 sec Wall Balls - 20/14 to 10 /9ft

30 sec rest

30 sec Double Unders

30 sec rest

HPA - Power
Squat (int) - snatch (mod) - clean battery
A. Back squat 20X1, work to tough set of 3 reps
B. Power snatch . Below knee hang squat snatch . Snatch balance, 1.1.1 -- work to tough set
+
Thruster . Push Jerk . Split jerk, 1.1.1 @ 225lb/155lb every minute x 7 sets
into ...Thruster . Push Jerk . Split jerk, 1.1.1 @ 205lb/145lb every :45 x 6 sets
into ..
Squat Clean & split jerk, 1 tough rep @ 185lb/135lb every :30 x 5 sets
*If you need to scale up or down, look for first weight to about 72-75% 1 rep Thruster, then drop off about 10% each set below**

Tuesday March 3, 2015-

HPA GOLD-
A1. Half Kneeing DB Strict Press; 8-10x5/arm; rest 60s
A2. SA DB Row; 8-10x5/arm; rest 60s
+
For Time:
100 DU's
50 Strict HSPU
100 DU's
50 Toes to Bar 

HPA-BLUE

A1. Weighted Dip 4-6 reps, rest 90 seconds

A2.. Weighted Pronated pull up 4-6 reps, rest 90 seconds x 5 sets

+

20 muscle ups for time

+

For Time:
1>10

Chest to bar

10>1

Strict HSPU

HPA - Power
split jerk - gymnastic
A. Split Jerk, 2-2-2-2-2-1-1-1-1-1 rest 1 min
**all light to mod sets**
B. perform 2-4 Ring Muscle ups + 2-4 Strict Ring Dips every :90 x 8 sets
+
10 min Low to mod AMRAP:
Row 250m
10 Unbroken Toes to bar
25 Ft Handstand walk

Monday March 2, 2015-

HPA GOLD:
Option 1:
A. PS. Hang SN. OHS; build to a tough complex
B. PC. HPC; 1.2 OTM for 5-6m (moderate effort)
C. FS; 2-2-2-2; rest 2-3m
+
For Time:
30 Bar Facing Burpee
+
20 Min Z1 Airdyne

Option 2:Retest open WOD 15.1

HPA Blue
Option 1:
A.Snatch , work to a moderate single 
B.Power Clean and Split Jerk 1.1 x 6 sets, rest 2 min ( add per set, all moderate weight) 
C. Front squat @ 22X1, 5,3,1 rest 2 min ( all tough sets, no grinders)
D. 50 bar facing Burpee for time

Option 2: Retest open WOD 15.1

Some thoughts on 15.1/15.1a:
- Grip will be major limiter, if your grip is not “strong” relative to your bodyweight be smart about breaking up your sets early

- use a relax mixed grip on deadlifts to give breathing/grip as much of a break as possible

- If you snatch 100kg+ you should be holding onto the snatches unbroken, if not a 3/2 or very fast singles is the best way to go

- Aggressive transitions on everything, 9 minutes is not a very long time

- for the clean and jerk 3-4 attempts is sufficient with your third attempt being your goal weight, 4th attempt should be something you would be really happy to hit and give it a go with about :30-:15 seconds left.  

HPA - Power
option 1:
Mon - Snatch Varied - C&J varied - repeats
A. Squat Snatch . Above knee hang squat snatch, 1.1 -- work to tough set
B. Power clean . Hang Squat Clean . Split jerk, 1.1.1 -- work to tough set (drop bar and reset after power clean)
+
3 sets @ 90%
12 CTB 
10 OH squats @ 95lb
rest 1min b/t sets 
+ 
rest additional 2 min 
+
3 sets @ 90% 
10 Hang Power snatch @ 95lb 
12 Handstand push ups 
rest 1 min b/t sets 
option 2: 
Redo CF open 2015