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03/21/15 Olympic Lifting


Main – Olympic Lifting

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Snatch Complex

1) Snatch complex (highpull/highpull/snatch) – 1×3@55%

Snatch Complex

1×3@65%

Snatch Complex

1×3@75%

Snatch Complex

1×3@80%

Snatch Complex

1×3@75%

Push Jerk

2) Jerk from racks – 1×3@50%

Push Jerk

1×3@60%

Push Jerk

1×3@70%

Push Jerk

1×3@75%

Push Jerk

1×3@70%

Romanian Deadlift

RDL (based on 1 rm clean) – 1×5@50%

Romanian Deadlift

1×5@60%

Romanian Deadlift

1×5@70%

Romanian Deadlift

2×5@75%

03/21/15 WOD

Main – CrossFit

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Connectivity (No Measure)

Mobility drills

Back Squat (EMOM 7 min)

3 Back Squats – begin at 70% of 1RM and increase load each minute

Metcon (Time)

Four rounds

400m Run

15 Thrusters 135/95

15 Pushup release

03/20/15 WOD


Main – CrossFit

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Connectivity (No Measure)

Mobility drills

CrossFit Games Open 15.4 (AMRAP – Reps)

8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

185lb/125lb

03/19/15 Kettlebell Class


Main – Kettlebell

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Metcon (Weight)

Partner KB one arm swing touch bell

10 r/l

10 sets

Metcon (Weight)

Goblet squat

partner

5 goblet 10 sets

Then

descending ladder from 10-1 goblet squats on my count with a immediately 10 swings afterwards snatch testing bell

03/19/15 WOD

Main – CrossFit

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Connectivity (No Measure)

Move slowly into and out of each stretch.

4×0:20 seated pike stretch

4×0:20 standing hamstring stretch

4×0:20 box shoulder stretch

3 Position Snatch

Alternating EMOM for 10:00-

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

10 Burpees

Metcon (Time)

3 rounds of:

6 Power Snatches 115/75

12 TTB

18 Wall Balls 20/14

400m

03/18/15 WOD

Main – CrossFit

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Connectivity (No Measure)

Mobility and corrective exercises

Front Squat

5X3 Paused Front Squat (3 count pause in rock bottom) – heavy but non-maximal, rest 90 sec.

Metcon (AMRAP – Reps)

12:00 AMRAP of:

20 Power Clean & Push Jerks 95/65

20 Box Jump-Overs 24/20″

15 Power Clean & Push Jerks 115/75

20 Box Jump-Overs 24/20″

10 Power Clean & Push Jerks 135/95

20 Box Jump-Overs 24/20″

5 Power Clean & Push Jerks 155/105

20 Box Jump-Overs 24/20″

*If all reps are completed, repeat the final round (5 PC&PJ/20 BJO) for the remainder of the 12:00.

03/17/15 Kettlebell Class


Main – Kettlebell

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Metcon (Weight)

10 rounds with partner

Static stomp DL

Swings

Metcon (Weight)

10-1

Goblet squats

Swings-10

*Snatch size Kettlebell

03/17/15 WOD


Main – CrossFit

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Connectivity (No Measure)

Mobility drills

3 Position Clean + Jerk

Alternating EMOM for 10:00-

Three Position Clean (floor, hang, power position) + Jerk

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

12 Jumping Air Squats

Metcon (AMRAP – Reps)

5 rounds of:

:30 ME Thrusters 95/65

:30 Rest

:30 ME Double-Unders

:30 Rest

*Rest 1:00, then…*

5:00 ME Strict Pullups

15.3


Main – CrossFit

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Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots

100 double-unders

Scaled:

Complete as many rounds and reps as possible in 14 minutes of:

50 wall-ball shots

200 single-unders

03/11/15 WOD


Announcements

Reminder: We will be CLOSED from 3/12/15 to 03/15/15 for StrongFirst Certification!!!

Main – CrossFit

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Connectivity (No Measure)

800m

4×0:20 Box Handstand Hamstring Stretch

3x Maximum Effort L- Sit

3×12 Handstand Straight Arm Hip Taps

Back Squat

Back Squat (based on 1rm squat): 5×3@80% – rest exactly 90 seconds

Metcon (Time)

3 rounds of:

6 Power Snatches 115/75

12 T2B

18 Wall Balls 20/14

Rest 1:00 between rounds