Monday 2015.03.30

Mar 29, 2015

Strength

Every minute on the minute for 12 minutes, alternating:

• 3 Jerks-heavy but no misses
• Choose one:
  • 1-3 Bar Muscle Ups
  • 5-10 Pull Ups or Ring Rows
  • 5-10 Kipping or Butterfly Pull-Ups (focus on technique)
    

Conditioning

4 Rounds of:

3 Minutes, as many rounds as possible:

• 5 Push Press (115/75/75/45)(Int Male/Int Female/Novice Male/Novice Female)
• 15 Box Jumps (20″)
• 45 Double Unders

Rest 1 Minute.

Start from the beginning each AMRAP.

Saturday 2015.03.28

Mar 27, 2015

The sky outside the gym after the 6AM class

0845 Weightlifting

Snatch and Jerk 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.

“15.5”

Friday 2015.03.27

Mar 26, 2015

Joy is pregnant. She showed up to the gym last week wearing a shirt that says “Bulking” across the front. This might be the greatest thing that has ever happened at Solidarity CrossFit.

You have several choices today:

1. Come in and do skill or prep work for Open workout 15.5 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.
2. 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.
3. Do CrossFit Open workout 15.5. 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

Work up to a heavy double turkish get-up (1L/1R)

Conditioning

100 Kettlebell snatches for time (53/35)

Strict 5 minute time limit

Wednesday 2015.03.25

Mar 24, 2015

Strength

Work up to a heavy single split snatch. Yes, split snatch, everyone.

Conditioning

3 Rounds for time:

• 500m Row
• 1 Burpee for every second slower than best 500m time

Try to plan your row pace for best overall time. IE., going all out on the first row will be a disaster.

Tuesday 2015.03.23

Mar 23, 2015

Strength & Conditioning

1) 500m Row time trial – as fast as possible.

2a) 3x 60m Sled Drag, heavy but not maximal

2b) 3x 2 16′ Rope Climbs

3a) 3x 5 Clean Deadlifts, heavy but perfect 1st pull mechanics

3b) 3x 15 GHD Sit Ups or 3×10 BTN Weighted sit ups AHAP

3c) 3x 50 Unbroken Double Unders

One must be done first, but athletes can do three before two if need be.