3.20.17

3.20.17

Warm-Up #4 (Bodyweight + row)

3 Rounds:

10/8 calorie row
5-10 push ups
4-8 strict pull ups
:20 second hollow body hold

A1: Metcon (Weight)

In groups of 2 with one athlete working at a time:

5 minutes max reps G2OH:
Mens weight(s): 95/Rx 125/Rx+ 155
Women's weight: (55/Rx 75/Rx+ 105)

A2: Metcon (Time)

2000m row:
-One partner works while the other holds a farmer carry (53/35) each hand.
-Switch as needed

*Score is time it took to complete row (i.e. start at 5 minute mark, end at 13:30, score is 8:30).

Rx+: 2500m with (70/53) hold

A3: Metcon (Time)

150 DU (300 singles)
100 Air Squats
80 Push Ups
60 Sit Ups
40 Pull Ups
20 Burpees

*score is the time it took to complete ENTIRE wod (G2OH + Row + Chipper)

Rx+:
-Jump Squats
-C2B
-Synchro Burpees (which means both partners do 20 each)

3/17/17

3/17/17

DL Warm-UP

1 round (Down and back)
-High knees
-Butt kicks
-Toe Touches
-Karaoke
-Shuffle + Hug
-Skip + arm circles

~then 2 rounds~

-4 sprinter pose (each leg)
-5 pull throughs
-5 scap pulls (each side)
-10 American KBS

Finish with 50-75 bandy hamstring curls

Deadlift (3-5 reps every two minutes x 6 rounds)

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups

3/16/17

3/16/17

Old School Warmup

2 minutes of rowing
2 minutes of DU work
2 minutes foam roll
2 minutes stretching

Begin setting up and warming up Power Clean after first part of warm up.

Metcon (Weight)

EMOTM x 40 minutes:

1.) Alternate between 45s of weakness training and rowing/biking (moderate to fast pace)
2.) Work up to heavy single/double over the duration. Lighter weight sets do 3-5 reps

Rx+: add jerk to Power Clean

3/15/17

3/15/17

Warm up #1 (Row/Push/Hollow)

3 Rounds:

Row 12/8 Calories
10-15 Push-ups
30 Hollow Rocks

A1: Close Grip Bench Press (3, 3, 3, 3, 3)

at least 3 of the 5 sets should be heavy

A2: Single Arm DB Row (5 sets X 8-12 reps)

super set with bench press. Don't need to go to max weight on these

Metcon (AMRAP - Rounds and Reps)

7 minute AMRAP:

-5 DB/KB front rack lunges (55/35)
-5 DB/KB Push Press
-25 DU

3/14/17

3/14/17

Warm-up #2 (JJ/KBS/Plank/Squat)

4 rounds:
15 seconds jumping jacks
15 seconds KBS
15 seconds front plank
15 seconds Air squats

*increase intensity each round. Last round should be metcon, 100% effort pace

Snatch Grip Deadlift (10,8,6,4)

Set up like you're doing the snatch movement, not a traditional deadlift

Metcon (AMRAP - Reps)

5 rounds:
1min: planks
1min: Good mornings (65/45)
1min: Over the plate burpees
1min: Rest

Reps = burpees and goodmornings

Link for goodmornings: https://youtu.be/jvPvzIy_320

Rx+:
-handstand holds (facing either direction) OR handstand walk practice
-95/65 goodmornings
-burpees box jumps (face box when performing burpee)