3/19/2015

A) Find most challenging positions for strict HSPU and Pull ups.  Complete reps for each movement alternating after each set.  

  • 5-4-3-2-1 (not a timed event)

B) For time:

  • Buy in: 30 box jumps @ 24/20"
  • 21-15-9:

    • Push press @ 95/65lbs
    • Lateral burpees over bar
  • Cash out: 30 box jumps @ 24/20"

3/18/2015

A) Snatch high pull + Snatch from power position:

  • 6 x 1 work from 50 % to 70% of 1RM snatch  

B) 15 minute EMOM:

  • 5/5 alternating pistols (even minute)
  • 5 Shoot throughs using 20″ box (odd minute)

3/17/2015

A) Pistol Progressions: 
  • Find most challenging height to complete 2 reps for each leg
  • If able to complete full pistol, attemp weighted pistol.  
B ) 4 Rounds for Time:
  • 9 Deadlifts @ 135/95
  • 6 Hang power clean
  • 3 Push Jerks

3/14/2015

3 Round 7 min EMOM to find 1 RM:
 
Round:
  1. Power Snatch
  2. Power Clean
  3. Thrusters
     
  • Minute 1: 7 Reps
  • Minute 2: 6 Reps
  • Minute 3: 5 Reps
  • Minute 4: 4 Reps
  • Minute 5: 3 Reps
  • Minute 6: 2 Reps
  • Minute 7: 1 Rep

* Increasing weight each minute

*3 minute rest between round

 
 

3/13/2015

A) Press:

  • Shoulder Press: 3 x 3 @ 50% of 1 RM
  • Push Press behind the neck: 5 x 5 @ 60% 1 RM (Both from the Rack) 

B) For Time:

  • 50 yd Bear Crawl
  • 40 Abmat Situps
  • 30 DB Snatches 55/35
  • 20 Cleans (95/65)
  • 10 HSPU

3/12/2015

A) 10 min EMOM: Bear Complex @ 70% of BW

B) 20 min AMRAP:

  • 5 Wall walks
  • 10 KBS 55/35
  • 400 m run (or 500 m row)  

3/11/2015

A) Ring push ups & Ring rows

  • 2 sets of 10 (alternate sets)

*For Ring Rows, do each set in the most challenging position, unbroken

B) 3 Rounds for Reps – 1 min rotation of each of the 5 movements: 

  • Air Squats
  • Hang Power Clean 95/65
  • Box jumps 24/20
  • Push Press
  • Bar Facing Burpees

*2 minute rest, then repeat

3/10/2015

A) Deadlifts: 5 x 5 @ 80% of 1 RM

B) For Time: 

Buy In: 6 Wall to wall MB runs (or 200 m MB run)

  • 21 Wall ball shots 20/14
  • 21 MB reverse lunges (l+r = 1) 50 DU
  • 15 Wall ball shots
  • 15 reverse lunges
  • 50 DU
  • 9 Wall ball shots
  • 9 reverse lunges
  • 50 DU

Buy Out: 6 Wall to wall MB runs (or 200 m MB run)

CrossFit Open 15.2

* Pre-workout 8 RdsTabata: 20 sec/10 sec of: Front Plank, Side Plank, Reverse Plank

RX

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 lb / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 lb / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 lb / 65 lb.)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Scaled

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 lb / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 lb / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 lb / 65 lb.)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

 

 

CrossFit Open 15.2

RX

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 lb / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 lb / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 lb / 65 lb.)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Scaled

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 lb / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 lb / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 lb / 65 lb.)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds