03/31/2018

Warm Up & Mobility

“Under Pressure”
For Time:
DU: 100-80-60-40-20 (SU: 150-120-90-60-30)
AbMat Sit Ups: 50-40-30-20-10
Deadlifts: 25-20-15-10-5 (155/105/75)

03/30/2018

Strength/Skill

EMOM 10
Odd: 10 Power Cleans (185/135/95)
Even: 15 yd Sled push (AHAP)

WOD

In teams of 3
AMRAP 20
Partner 1- 15/12 cal in Assault bike,
Partner 2- 5 DB cleans (50/35/20) and 5 Burpee box jump overs
Partner 3- 10 Bent over rows (135/95/65) & 10 MB sit ups
athletes stay at there station untill partner at the assault bike completes the 15 calories. Continue to rotate until time expires.

03/29/2018

Strength/Skill
BB Front Rack Pitcher Squats
3×5 AHAP
–superset–
Banded Straight Arm Pulldown w/ PVC
3×15 AHAP
WOD

800m run Buy In
THEN
3 Rounds of:
10 KB Push press (5L+5R) (55/35/20)
20 OHS (45/35)
60 DU
5 mim rest
THEN
3 Rounds
10 KBS (55/35/20)
20 Thrusters (45/35)
30 Push ups
THEN
800m run Cash Out

03/28/2018

Strength/Skill

Power Snatch Balance w/ Pause
3×2 @60%,70%,80%
Snatch Grip Power Shrug from Blocks
3×2 @80%
Power Snatch from Bocks
3×2 @60%, 70%, 80%
Squat Snatch
3×1 @60%, 70%, 80%

WOD

10 RFT
10 T2B
5 Hang Power snatch (115/80/55)
*add one rep to each exercise per round

03/27/2018

Strength/Skill

Muscle Up Skill work

WOD

EMOM 24
min 1: 5 Bar MU
min 2: Row for meters (250-male /200-female)
min 3: Rest
min 4: 10 C2B
min 5: Assault Bike (15 cal-male /12 cal-female)
min 6: Rest

03/26/2018

Strength/Skill

Tempo Back Squat
3×3 @50-60% (3:2:1)
Back Squat
3 @60%
3 @70%
3 @80%
3+ @90% (AMRAP)

WOD

2 RFT
30 Deadlifts (135/95/65)
30 yd Waiters carry w/plate (L15/R15) (45/35/25)
30 Wall Balls (20/14/12)
30 Squat Jumps
30 yd Plate pinch suitcase carry (15L/15R)
30 V ups
30 DB snatches (45/30/20)

CrossFit Open 18.5

CrossFit Open 18.5 
Complete as many reps as possible in 7 minutes of:
3 Thrusters (100/65)
3 C2B Pull ups
6 Thrusters
6 C2B Pull ups
9 Thrusters
9 C2B Pull ups
12 Thrusters
12 C2B Pull ups
…Continue this rep scheme by 3's until time elapses.

 

03/22/2018

Strength/Skill

2000m Row
0m-300m: 24 s/m
300m-500m: 32 s/m
500m-800m: 24 s/m
800m-1000m: 32 s/m
1000m-1250m: 24 s/m
1250m-1500m: 32 s/m
1500m-1800m: 24 s/m
1800m-2000m: 32 s/m

WOD

EMOM 12
3 rounds
MIN 1: 15 Slam balls (AHAP unbroken)
MIN 2: 20 Lateral jumps over slam balls 
MIN 3: 10 OHS (45/35)
MIN 4: 20 Butterfly sit ups

 

03/21/2018

Strength/Skill

EMOM 10
Odd: 10 Power Cleans (185/135/95)
Even: 10 KB Thrusters (55/35/20)

WOD

In teams of 3 
AMRAP 20
Partner 1- 15 cal on Assault bike 
Partner 2- 5 KBS (70/55/35) and 5 Burpee box jump overs
Partner 3- 10 Wall balls (20/14) & 10 MB sit ups
Athletes stay at there station untill partner at the assault bike completes 15 calories. Each partner cycles through each station until time elapses.

03/20/2018

Strength/Skill

Snatch Complex – 20 to establish 1RM
1 Power Snatch
1 OHS
1 Snatch Balance
1 Squat Snatch

WOD

4 RFT
10 HRPU
14 MB Cleans (20/16)
18 Single arm DB OH lunges (9 on each arm)