Feb 15, 2015
Strength/Skill
Every 90 seconds for 10 rounds (15 minutes) alternate:
- 2 Snatches @ 80-85%. These should be challenging but there should be little chance of missed lifts.
- Pull Up practice / do 5-10 pull ups. Do not just bang out reps. Focus on perfecting basics such as active shoulder, static/dynamic shaping, and improving more advanced technique such as kipping.
Conditioning
“Row so hard”
- Row 1K
- 50 Wall Ball (20/14)
10 minute time cap. Ladies use 9′ target.
Feb 14, 2015
845 Weightlifting
Fitness: Technique work as prescribed
Performance: Snatch, Clean & Jerk singles AHAP
1000 CrossFit
15 Minutes to work to a heavy single front squat followed by our last metcon in preparation for the 2015 Open.
Feb 12, 2015
Strength
Fitness: 3×5 Press linear progression, then 2×3 Push Press at ~20%.
Performance: Work to a heavy single push press.
Conditioning
Row 3 x 1,000 m— the goal is to hold the same speed
for all 3 pieces, aim for what you think your ideal 2k pace is.. Rest for 3 to 5 minutes in between pieces.
Pacing tip: Expect your 2-km split (pace) to be seven to nine seconds above your best 500-m time. For example, if your best 500-m piece took you 1:50, you can expect your 2-km average split to fall between 1:57 to 1:59, meaning your total time for two 2 km would be between 7:48 and 7:56. Read more here.
Feb 10, 2015
Strength
12 minutes to work up to a heavy double overhead squat, then:
- 1a) 3x 40m Sled Drags AHAP
- 1b) 3×2 Rope Climb, legless if possible
- 1c) 3×4 Turkish Get Ups
- 1d) 3x :30 Weighted Planks AHAP
Feb 9, 2015
Strength
Fitness: Clean Deadlift + Hang Clean & Jerk, work to a heavy single then back off ~20% work singles as time allows. If clean deadlift is consistent, work in cleans from the ground.
Performance: Clean & Jerk 1RM
Conditioning
“11.2”
Complete as many rounds and reps as possible in 15 minutes of:
- 9 Deadlifts (155/100)
- 12 Hand Release Push-ups
- 15 Box jumps (24/20)
