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12/20/2014

Main – CrossFit

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General Warm up

Clean the gym post Christmas Party last night.

Snatch (5X1 )

Metcon (Time)

4 rounds for total working time of:

10 OHS 95/65#

50 DU

5/3 (5 for men/3 for women) Muscle-Ups

Rest 1:00 after each round.

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12/18/14

Main – CrossFit

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General Warm up

100 DU’s

50 Situps

10 Shoulder Press, 45/35#

10 Jerk, 45/35#

High Hang Clean (power position) + Front Squat + Jerk (Work to a max for complex)

Metcon (Time)

21-15-9 of:

Deadlifts 225/155#

Strict HSPU

For time.

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12/18/14

Main – Competitors Training

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Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15 Wall Ball, 20/14

12 Box Jump, 24/20

9 CTB PU

Skill Work

EMOMx6:

3-position Snatch at 65-70-75-75-70-65%

position 1 – Pockets

position 2 – Above the knee

position 3 – Below the knee

Each minute complete 3 snatches (one from the pockets, one from above and one below the knees)

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12/17/14

Main – CrossFit

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Dynamic Warm up (No Measure)

Frankenstein’s

20 Jumping Jacks

Lunges

Butt Kickers

High Knees

Caterpillars

Shoulder Rotation

Neck Rotation

Pause Back Squat (7×2 heaviest possible, rest 60 sec.)

Hold for 3 seconds at the bottom position of each Squat.
3 count pause at absolute rock-bottom depth ALL SETS SAME WEIGHT

Metcon (Time)

Run 800m

120′ Farmers Carry (2 Kbs) 32/24kg

50 6″ Target Burpees

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12/17/14

Main – Competitors Training

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Metcon (Time)

21-15-9-15-21

Power Cleans, 135/95

Push ups

40 DU After each round

Front Squat (heavy single)

Overhead Squat (heavy single)

Snatch Balance (heavy single)

Snatch (heavy single)

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12/16/14

Main – CrossFit

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General Warm up

500m Row

25 Air Squats

10 Hollow and Arch on the bar

Hang Clean & Jerk (5×1 work to a max for the day)

Start from the top of the knee, Squat Clean the weight then Jerk.
no more than 5 Heavy Attempts!

Metcon (Time)

4 rounds for time of:

:30s Nose and Toes HS Hold (30′ HS Walk)

12 Thrusters 95/65#

9 Hang Power Snatches 95/65#

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12/16/14

Main – Competitors Training

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Metcon (Time)

Teams of 2 (1 athlete works at a time)

3 rounds:

50 Wall Balls (20/14)

50 Sumo Dead Lift High Pull (75/55)

50 Box Jumps Overs (24/20)

50 Burpees

50 Calorie Row

Rest 1:00 Between Rounds

Skill Work

Skills

3×10 unbroken Wall Balls, 30/20 – rest as needed between sets

4×25 unbroken Wall Balls, 20/14 – rest as needed between sets

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12/15/14

Main – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
ONLY DO 2 ROUNDS THROUGH WARM UP!!

Hang Snatch (5×1 work to a max fro the day)

Metcon (Time)

4 rounds for total working time of:

15 Burpees

15 C2B Pull-ups

10 Burpees

15 Push Press @ 95/65#

5 Burpees

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12/15/14

Main – Competitors Training

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CrossFit Games Open 13.4 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Hang Clean & Jerk (work to a heavy)

Start from the top of the knee, Squat Clean the weight then Jerk.

Front Squat (3×2 across)

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12/13/14


Main – Competitors Training

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Metcon (AMRAP – Rounds and Reps)

AMRAP 6 of:

1 Clean and Jerk, 245/165

2 Snatch, 185/135

3 Front Squat, 245/165

4 Muscle ups

Metcon (AMRAP – Rounds and Reps)

With a running clock

A. At 0:00

AMRAP 5:

10 TTB

10 Hand Release Push ups

10 Power Snatches, 95/65

Rest 5 minutes

B. At 10:00

AMRAP 4:

10 TTB

10 Hand Release Push ups

10 Power Snatches, 95/65

Rest 4 minutes

C. At 18:00

AMRAP 3:

10 TTB

10 Hand Release Push ups

10 Power Snatches, 95/65

Rest 3 minutes

D. At 24:00

AMRAP 2:

10 TTB

10 Hand Release Push ups

10 Power Snatches, 95/65

Rest 2 minutes

E. At 28:00

AMRAP 1:

10 TTB

10 Hand Release Push ups

10 Power Snatches, 95/65

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