Thursday, March 31, 2016

THURSDAY

(A1) 10 minutes to work up to a 3RM T&G Power Snatch

(A2) EMOTM x 9
Min 1 = 3 x Power Snatches
Min 2 = Rest
Min 3 = 4 x Power Snatches
Min 4 = Rest
Min 5 = 5 x Power Snatches
Min 6 = Rest
Min 7 = 6 x Power Snatches
Min 8 = Rest
Min 9 = 7 x Power Snatches
NOTE: Start around 85% of 3RM from (A1) & reduce load approx 2.5kg every round after.

3 Rounds
30 x OH Bumper Lunges: 15/10kg (15 each leg)
20 x Wall Balls: 9/6/4kg - 10/9ft
10 x TTB
200m Run

Wednesday, March 30, 2016

WEDNESDAY

(A) Bench Press
5 Sets x 8-10 reps

4 Rounds
15 x Box Jumps: 24/20
12 x Thrusters: 35/25
  3 x Ring Muscle Up
Scale to Bar Muscle Ups or 6 dips if no Ring Muscle Up.

Tuesday, March 29, 2016

TUESDAY


Working off the sneaky Easter Eggs at 8.00am yesterday.

(A) 1 x Hang Clean + 1 x Clean & Jerk
Start around 60% & build in load

(B) AMRAP x 12
Buy in 800m run
30 x Double Unders
15 x RKB Swing: Heavy
10 x Clean & Jerk: 40/30
  5 x C2B

Thursday, March 24, 2016

THURSDAY

Post 16.5...Feed the machines....

(A) Thruster 3RM

(B) AMRAP x 5
10 Box Jumps 24/20
5 Power Cleans: 70/50

RECOVER 3min

12-9-6
Thruster: 40/30/25
C2B Pullups

Wednesday, March 23, 2016

WEDNESDAY

The big fella Marin getting his Bench on.

(A) Bench Press
6 Sets x 4-6 reps


(B) AMRAP x 9
3 x Hang Power Snatches: 50/35/30
5 x Overhead Squats: 50/35/30
1/2 Gasser
15 x AKB Swing: 24/16

(C) (Re Set Clock)
6 minutes to find a MAX triple
OHS

CrossFit Open  Extras
10 Minute Up Ladder:
1 Muscle-Up
3 Calories on Rower
Ladder goes 1+3, 2+6, 3+9, and so on until 10 minutes is up.

Tuesday, March 22, 2016

TUESDAY

(A) 1 x Power Clean + Push Jerk + 1 x Clean + Split Jerk
Begin approx 60-70% of Power Clean & build to a Heavy.

(B) For Time 
100-75-50: Double Under's
12-9-6: Hang Power Cleans: 65/45/38
12-9-6: TTB

Monday, March 21, 2016

MONDAY

(A) Back Squat
*Set 1 - 6 reps @ 65%
*Set 2 - 4 reps @ 75%
*Set 3 - 2 reps @ 85%
*Set 4 - 4 reps @ 80%
*Set 5 - 2 reps @ 90%

(B) For Time
10 x Lateral Bar Burpee
20 x Thrusters: 40/30
30 x Box Jumps 24/20
20 x Thrusters: 40/30
10 x Lateral Bar Burpee

Thursday, March 17, 2016

THURSDAY

(A) 2 Rounds
With a running Clock:
Mins 1 & 2: Run 200 & 1/2 Gasser + AMRAP OHS: 50/35/30
Min 3: RECOVER
Mins 4 & 5: 25/15 Calorie Row + AMRAP Wall Balls: 9/6kg - 10/9ft
Min 6: RECOVER
Mins 7 & 8: Run 200 & 1/2 Gasser + 5 x Deadlift: 120/85/72kg
Mins 9: RECOVER
Mins 10 & 11: Run 200 & 1/2 Gasser + 5 Box Jump Overs: 24/20
Min 12: RECOVER
Min 13 & 14: Run 200 & 1/2 Gasser + 10 RKB Swings: Heavy
Min 15: RECOVER
NOTE: Start at any round so the rowers are equally shared.
(B) Mobilise - Mobilise - Mobilise

Wednesday, March 16, 2016

WEDNESDAY

(A) Bench Press: 15-10-5-10-5


(B) For Time
10 x G2O: 50/35/28
40 x Double Under's
10 x Thrusters: 50/35/28
40 x Double Under's
10 x G2O: 55/40/33
40 x Double Under's
10 x Thrusters: 55/40/33
40 x Double Under’s

Open Prep Extra’s
(1) Clean Wave
Min 1: 2 reps @ 60%
Min 2: 2 reps @ 70%
Min 3: 1 rep @ 75%
Min 4: 1 rep @ 80%
Min 5: 2 reps @ 65%
Min 6: 2 reps @ 75%
Min 7: 1 rep @ 80%
Min 8: 1 rep @ 85%

(2) 3 Sets
10 x KB-SDHP: 32/24/20 + 10 x Pistol Squats (5/leg)

Tuesday, March 15, 2016

TUESDAY

(A) EMOTM x 12
1-2: 5 x Power Snatch @ 60%
3-4: 4 x Squat Snatch @ 60%
5-6: 4 x Power Snatch
7-8: 3 x Squat Snatch
9-10: 3 x Power Snatch
11-12: 2 x Squat Snatch
-Then-
4min Heavy Single
NOTE: Increase your choice of load on minutes 5-8 & 9-12

(B) For Time
800m run
40 x Wall Balls: 9/6/4kg + 10/9ft
30 x Power Cleans: 60/40/35
20 x AKB Swings: 24/16
10 x Burpee
  5 x Ring Muscle Up

Monday, March 14, 2016

MONDAY

(A) Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
Followed by…
One set of: Max Unbroken Reps @ 80%

(B) 21-15-9
Pull Ups
Box jumps 24/20
HSPUs

Friday, March 11, 2016

FRIDAY

(A) Front Squat
Set 1: 5 reps@70%
Set 2: 3 reps@75%
Set 3: 1 rep@80%
Set 4: 5 reps@75%
Set 5: 3 reps@80%
Set 6: 1 rep@85%

(B) 4 Rounds
Rnd 1: Run 400m + Max Unbroken Thrusters: 55% of FS 1RM
Rnd 2: Run 400m + Max Unbroken Pull-ups
Rnd 3: Run 400m + Max Unbroken Thrusters
Rnd 4: Run 400m + Max Unbroken Pull-ups

Thursday, March 10, 2016

THURSDAY

(A) EMOTM x 10
Hang Snatch x 1 rep
(Perform from mid-thigh; and make the most of your reps here, pull the barbell
off the floor as if you were going to snatch it, pause for a moment at
mid-thigh, and then snatch from there.)
*Sets 1-2 – 50% of 1-RM Snatch
*Sets 3-4 – 60%
*Sets 5-6 – 70%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%

(B) 3 Rounds
50 x Double Under’s
12 x Deadlift: 100/70/55
  9 x Lateral Bar Burpee
-Straight Into-
10min to find MAX Load
1 x Power Clean + 2 x Front Squats

Wednesday, March 9, 2016

WEDNESDAY

(A) Bench Press: 15-12-9-3-3

(B) 3 Rounds
400m Run
15 x RKB Swings: Heavy
10 x Snatch: 50/30/27

Tuesday, March 8, 2016

TUESDAY

(A) Push Press 4x4 Build in load.
Split Jerk 2x2

(B) For Time
15 x HSPU
60 x Double Under's
12 x HSPU
50 x Double Under's
10 x HSPU
40 x Double Under's

(C) Mobilise

Open Prep Extra's
(1) Clean Complex - 5x1
1 x Power + 1 x Hang Squat + 1 x Jerk

Monday, March 7, 2016

MONDAY

(A) Back Squat - 5 Sets x 4
Build in load.

(B) AMRAP x 5
1/2 Gasser
10 x G2O: 40/30/25

Recover 3min

AMRAP x 4
10 x Wall Ball: 9/6kg - 10/9ft
  5 x Power Clean: 60/40/35

Open Prep Extras
(1) Snatch Complex (5 Sets Medium load)
1 x Power Snatch
1 x Hang Squat Snatch
1 x OHS

(2) HSPU - Max reps Unbroken x 3 Sets
90 seconds between sets. Any variety permitted.

Thursday, March 3, 2016

THURSDAY

25min Cap for (A&B)
(A) Snatch  (Any variety)
-You have 7 attempts total to work to a heavy single (not necessarily a 1RM)
-Misses count as attempts

(B) Clean and Jerk (Any variety)
-You have 7 attempts total to work to a heavy single (not necessarily a 1RM)
-Misses count as attempts

(C) For Time
Run 200m
-Straight Into-
21-15-9
Pull-ups
Power Snatches: 40/30/25
Box jump Overs: 24/20

Wednesday, March 2, 2016

WEDNESDAY

(A) DB Bench Press: 3 x 6-8 reps

(B) Bench Press: 12-10-8-6

(C) 4 Rounds (2min Recovery @ end of 2nd Rnd)
  7 x Deadlift: BW
14 x Wall-Ball: 9/6kg - 10/9ft
21 x Double Under’s


Open Prep Extras
(1) EMOTM x 10
Odd- Row Cal:15/12
Even- 10 x Thruster: 40/30/25 + 5 x Jumping Bar Muscle Up



(2) 10min Handstand Walk Practice

Tuesday, March 1, 2016

TUESDAY

(A) Back Squat
1x5 @ 60-70%
1x5 @ 65-75%
1x5 @ 70-80%
1x5 @ 75-85%

(B) AMRAP x 9 (Ladder)
Begin with a 400m Run
-Then in remaining time-
3-6-9-12-15...
TTB
Clean and Jerks: 60/40/35