Wednesday 2014.03.18
Strength/Skill
1) 15 minutes to work on gymnastics skills
2) Warm up snatch to MetCon working weight
Conditioning
3 Rounds:
- 4 Full (Squat or Split) Snatches (135/95)
- 400m Run
Rest 2 Minutes
Tuesday 2015.03.17
Strength
Fitness:
1) Press 3×5 Linear Progression
2) Push Press 2×3 @ +10-20% of 1
Performance: Push Press 3×3 @ 80%
Conditioning
- 50 Calorie Row
- 40 Burpees
- 30 Thrusters (95/65)
- 20 Burpees
- 10 Thrusters
Monday 2015.03.16
Strength
Fitness:
1) Work up to a heavy single clean deadlift + hang clean + jerk. If form is consistent pull from the floor.
2) Back off 10-20% and do one repetition ever 90 seconds for 7 rounds.
Performance:
Every 90 seconds for 7 rounds: one clean and jerk @ 80-85%
Conditioning
Three rounds:
- Run 400m
- 15 Deadlifts (225/155)
- 15 Box Jumps (24/20)
Saturday 2015.03.14
0845 Weightlifting
Skill work as prescribed.
1000 CrossFit
We are doing the CrossFit Games Open workout today. You do not have to be registered for the Open to do this workout. If you are registered for the open be sure to let a coach know so we can arrange for a judge.
“15.3”
Complete as many rounds and reps as possible in 14 minutes of:
- 7 muscle-ups
- 50 wall-ball shots
- 100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Friday 2015.03.13
Strength/Skill
1) Every minute on the minute for 14 minutes do one Turkish Get-Up.
Seven total each arm. Weight can go up or down at athlete’s discretion.
2) Kettlebell Complex:
One Arm Swing + Clean and Press (push press allowed as necessary) + Snatch + Front Squat
Complete entire complex with one arm doing each movement twice then go back through with other arm. Transition between all movements and between sides without putting down the KB. Rest as needed then repeat with 4 reps per, then 6, then 8, then 6, then 4, and finally ending back at 2. Rest as needed between each iteration. Try to pick a single bell with which all seven pieces an be completed using crisp, precise movements.