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UPCOMING WEEK

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MONDAY 3.6.2017

STRONG

Warm-up

Bring Sally Up, Bring Sally Down (Squat) (AMRAP – Reps)

Tempo back squats to the “Bring Sally Up” Song [“Flower” by Moby]. Up when it says up, down when it says down (start with the bar up for the first Sally Up)

A total of 30 up/down reps are possible. Do not let go of the bar until the song ends.

 

STRENGTH

Back Squat

WEEK 2

5 X 40%

5 X 50%

5 X 60%

3 X 70%

3 X 80%

AMRAP X 90%

 

STRENGTH

Glute Ham Raises on GHD

If you have time during class, perform 3 sets of 8 reps of Glute Ham raises on the GHD. If not, get them done after class.

 

 

METCON-BURN

CONNECTIVITY

4 Rounds of:

0:30 Shoot Throughs

0:30 Battling Ropes Double Wave

0:30 Dips on Horns

0:30 Rest

 

 

Metcon

Heavy Tempo “Randy”

75 Power Snatch @ 95/65#

Every 0:05 on the 0:05

 

 

 

 

 

TUESDAY 3.7.2017

STRONG

Warm-up

Bring Sally Up, Bring Sally Down (Push Up)

Tempo Push Ups to the “Bring Sally Up” Song [“Flower” by Moby]. Up when it says up, down when it says down.

A total of 30 up/down reps are possible. Do not collapse to the ground on the downs – control the eccentric and don’t lie down at any time.

 

STRENGTH

Bench Press

WEEK 2

5 X 40%

5 X 50%

5 X 60%

3 X 70%

3 X 80%

AMRAP X 90%

 

STRENGTH

Incline KB Bench Press

If you have time during class do 3 sets of 8 reps of incline KB presses. If not, do them after class.

 

 

METCON-BURN

CONNECTIVITY

4 Rounds of hollow holds 0:30/0:10

 

Metcon

Alternating Power Cleans + Strict pull Ups

EMOM for 20:

Alternate 5 Power Cleans increasing weight each round

8 Strict Pull Ups

 

 

 

 

WEDNESDAY 3.8.2017

STRONG

WARM UP

500 m row at warm up pace

 

MOBILITY

Barbell Ankle Stretch

0:60 hold

 

 

Warm-up

Sotts Complex

Power Snatch

OHS down

Sotts Press on Bottom

OHS up

5 Rounds of the Sotts Complex. Increase weight if you can do so maintaining perfect form.

 

 

Weightlifting

3 Position Snatch

5 Minutes to warm up to 80% of 1RM Snatch.

Either power or squat is acceptable.

 

Then, EMOM for 7 rounds complete 3 position snatch;

Floor

Above Knee

Hi Hang Vertical

 

 

METCON-BURN

CONNECTIVITY

5 Rounds of:

0:30 ME Ab Mat Sit Ups

0:30 Plank Hold

 

 

Metcon

14:00 to complete:

 

100 Double Unders

20 Snatches 95/65

 

100 Double Unders

20 Snatches 105/70

 

100 Double Unders

20 Snatches 115/75

 

10 Double Unders

AMRAP Snatches 135/95

Score is number of Snatches completed in last round

 

 

THURSDAY 3.9.2017

STRONG

Warm-up

50′ each direction of crab walks.

 

MOBILITY

8 Scorpions each side

 

MOBILITY

8 Reverse Scorpions each side.

 

 

STRENGTH

Deadlift

WEEK 2

5 X 40%

5 X 50%

5 X 60%

3 X 70%

3 X 80%

AMRAP X 90%

 

 

METCON-BURN

Max Effort 5k Row

 

 

 

FRIDAY 3.10.2017

STRONG

Warm-up

100 Double Unders for Time

 

Warm-up

Ring Push Up

3 sets of 10 ring push ups

Set 1- Regular Push Ups

Set 2- Push Ups with overhead reach

Set 3- Push Ups with archer reach

 

STRENGTH

Shoulder Press

WEEK 2

5 X 40%

5 X 50%

5 X 60%

3 X 70%

3 X 80%

AMRAP X 90%

 

 

STRENGTH

Overhead Tricep Extension

3 Sets of 10 reps of Tricep Extensions with KB as heavy as possible

 

METCON-BURN

CrossFit Open 17.3

 

 

 

SATURDAY 3.11.2017

 

Warm-up
Agility Ladder Drills
 
Warm-up
Clean Pull Stops

1 Clean Pull to Below Knees, 3 second pause

1 Clean Pull to Above Knees, 3 second pause

1 Clean Pull to Hi Hang, over the bar, 3 second pause

+ 1 Clean

5 X through with empty bar
Warm-up
Clean and Jerk Warm Up
5 Hi Hang Muscle Cleans
5 Front Squats
5 Press
1 Split Jerk
3 Jerk Balances
Weightlifting
Last Man Standing (Power Clean Version)
Men start out with 95#
Complete 1 Power Clean and
add 10# every 0:30 seconds
until the last man is left standingWomen start out with 65#
Complete 1 Power Clean and
add 5# every 0:30 seconds
until the last woman is left standing
Metcon
Rowing Murph
For Time:
2000m Row
100 Pull-ups
200 Push-ups
300 Air Squats
2000m RowYou and your partner will complete 1/2 of the row and reps each.
Only 1 partner works at a time.
You cannot begin the pull ups until both complete the row and you CANNOT go out of order.
ALL the pull ups need to be done prior to moving onto push ups and ALL of the push ups need to be completed before moving onto the Squats.

 

 

SUNDAY 3.12.2017

 

Warm-up

Tabata Push Ups

 

Warm-up

Tabata Air Squats

 

Weightlifting

Snatch from Hi Hang Vertical

Take 5 minutes to warm up to 65% of 1RM FULL SQUAT Snatch

Then EMOM for 7 rounds

Perform 3 Full Squat Snatches from Hi Hang Vertical

Do not cycle the barbell. Full 3 second pause with each rep.

 

 

Weightlifting

High-Hang Clean

Take 5 minutes to warm up to 75% of 1RM FULL SQUAT Clean

Then EMOM for 7 rounds

Perform 3 Full Squat Cleans from Hi Hang Vertical

Do not cycle the barbell. Full 3 second pause with each rep.

 

 

Metcon

100 Double Unders

 

20 Over the Bar Burpees

10 Power Snatch 95/65

 

15 Over the Bar Burpees

10 Power Snatch 95/65

 

10 Over the Bar Burpees

10 Power Snatch 95/65

 

100 Double Unders