Mar 10, 2015
Come out tomorrow to watch the 15.3 announcement!
Strength
Work to a heavy single pause (3 seconds just above knee) snatch.
Conditioning
Teams of two, 8 Rounds (24 minutes):
- Partner one: Row 3 minutes for max meters
- Partner two: 10 Heavy Dumbbell Snatches
Switch positions every 3 minutes. Be consistent with row pacing. Record total meters and dumbbell weight used.
Mar 9, 2015
Strength
Power clean + push press + split jerk, work to a heavy single in the complex.
Conditioning
Teams of two, split up anyway, OPWAAT:
2 Rounds:
- 30 Shoulder to Overhead (115/95)
- 30 Box Jumps (24/20, 5 rep minimum, no stepping)
then,
Mar 8, 2015
Strength
1a) Back Squat
Fitness: 4×5 Linear Progression
Performance: 4×3 @ 80%
1b) Muscle Ups
Performance: 4 x 1 Max effort set of muscle ups – no ugly/failed reps
Fitness: 4x Muscle-up progressions or push ups / ring rows
Conditioning
- 10 Thrusters (135/95)
- 20 Burpees over Bar
- 60 Double Unders
- 800m Run
- 60 Double Unders
- 20 Burpees Over Bar
- 10 Thrusters
Mar 6, 2015
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.
“15.2”
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
- 10 overhead squats (95 / 65 lb.)
- 10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
- 12 overhead squats (95 / 65 lb.)
- 12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
- 14 overhead squats (95 / 65 lb.)
- 14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Mar 5, 2015
You have several choices today:
- Come in and do skill or prep work for Open workout 15.2 on Saturday. Brush up on movements in the workout or do a sample round to test pacing etc. or simply talk strategy with coaches and other competitors.
- Do the Solidarity CrossFit workout for the day (below). This will be a good option for those not doing the Open and who want to work out on both Friday and Saturday.
- Do CrossFit Open workout 15.2. For those who won’t be able to come Saturday want to do the open WOD. Anyone competing in the Open must have a judge and turn in a signed scorecard to get their score validated. It is the athlete’s responsibility to procure a judge if you choose to do the workout on a day other than Saturday. The coach will not be able to judge during class.
Strength
Kettlebell Swing 15-15-15-15
Conditioning
Three rounds for time:
- 300m Row
- 20 Kettlebell Snatches (53/35)
Rest 30 seconds
