February 26, 2015

Happy Open Day team. 

15.1 was a huge surprise and we should all be stoked for it! I'm going to write up two different options for doing the open workout. One for Friday and one for Saturday.

Friday group:

A.

15.1

B.

4 sets of:

Front Squat x 3 reps

C.

4 sets of:

Split Jerk x 3 reps

D.

Easy 15-20 min row or bike

Saturday Group:

You will do the same programming Saturday for the Friday group. Your programming for today will differ however

A.

2 sets of:

15 Toes to bar

10 Deadlifts (115lbs/75lbs)

5 Snatches (115/75lbs)

-Rest til recovered. Focus on efficient movement and keep track of your scores per set.

rest 5 minutes

B.

3 attempts at:

Clean and Jerk (no higher than 70%)

C.

15 minutes easy row or bike

D.

20 minutes mobility. Focus on whatever gave you trouble during your training work

February 25, 2015

A.

4 sets of:

Clean and Jerk x 3 reps

B.

Every 8 minutes, for 32 minutes (4 sets)

1000m Row

30 Wall Ball Shots (20lbs/14lbs)

20 Box Jumps

10 Muscle Ups

C.

Spend 15 minutes mobilizing whatever hurts.

February 24, 2015

A. Five sets of:

Muscle snatch x 1 rep

B. Four sets of:

3 Pos Snatch (Hi, knee, 2" off ground) x 3 reps

C. Five sets of:

Snatch Grip Deadlift x 3-5 reps

D. Every minute on the minute for, 30 minutes:

Min 1: 20/15 cal AD

Min 2: 20 DU

Min 3: 10 Burpees

February 23, 2015

A.

4 sets of:

Back Squat x 3 reps

*Keep the percentages b/t 70%-80%

B.

4 sets of:

Push Press x 3 reps

*Keep the percentages b/t 70%-80%

C.

4 x 2 minute sets of:

Run 200m

then with remainder of the time..

AMRAP

7 Push Press (115lbs/75lbs)

7 Chest to Bar Pull Ups

Rest 2 minutes b/t sets

February 20, 2015

A.

Front Squat

70%x2

75%x2

80%x2

85%x2

2RM

B.

SLDL 3x5

C. CrossFit Games Open 11.2

AMRAP 15 Minutes

9 Deadlifts (155lbs/100lbs)

12 Hand Release Push Ups

15 Box Jumps (24"/20")

February 18, 2015

A.

Every two minutes for, 14 minutes (7 sets):

Clean and Jerk

Set 1 - 60%x3

Set 2 - 65%x3

Set 3 - 70%x2

Set 4 - 75%x2

Set 5 - 80%x2

Set 6 - 85%x1

Set 7 - 87-90%x1 

B.

Clean Pull 

100% (of cln) x 3

105%x3

110%x3x2

C.

As Many Rounds and Reps as Possible in 12 minutes:

30 Snatches (75lbs/45lbs)

30 Double Unders

30 Snatches (135lbs/95lbs)

30 Double Unders

30 Snatches (165lbs/100lbs)

30 Double Unders

As many snatches in the remainder of time at

210lbs/120lbs

D.

2-3 sets of:

GHD Sit Up x 12-15 reps

Rest 90 seconds

GHD Hip Extension x 12-15 reps

Rest 90 seconds

February 17, 2015

A.

Every two minutes for, 14 minutes (7 sets):

Snatch

Set 1 - 60%x3

Set 2 - 65%x3

Set 3 - 70%x2

Set 4 - 75%x2

Set 5 - 80%x2

Set 6 - 85%x1

Set 7 - 87-90%x1

B.

Snatch Pull

100% x 3

105% x 3

110% x 3 x 2

C.

4 sets of:

10 Thrusters (135lbs/95lbs)

1 Minute Max Box Jumps

5 Muscle Ups

rest 3 minutes

D.

5 sets of:

AirDyne x 30 second (HARD)

rest 90 seconds

February 16, 2015

A.

Back Squat

70%x3

75%x3

80%x3

3RM
 

B

Push Press

70%x3

75%x3

80%x2

85%x1

1RM

C.

For Time:

60 Bar Facing Burpees

30 Back Squats (255lbs/175lbs)

20 Bar Muscle Ups

*bar can come from rack

February 13, 2015

A.

Front Squat - 70%x2, 75%x2, 80%x2, 85%x2x3

B.

Rear Leg Elevated Squat - 3x10(each leg)

*hold one kb/db in each arm

C.

5 Rouds for Time:

10 Alternatng DB Snatches (70lbs/50lbs)

200ft Shuttle (50ft increments)

2 Rope Climbs

February 11, 2015

A.

Clean & Jerk 

60%x3+1

65%x3+1

70%x2+1

75%x2+1

80%x2+1 x 3
 

B.

Clean Pull

100% (of cln) x 3 x 2

105% x 2 x 2

C.

For Time:

0-10:00

7 Rounds for time:

10 Chest to bar Pull Ups

10 Burpees 

10:00-20:00

5 Rounds for time:

5 Squat Snatch (155lbs/100lbs)

5 Muscle Ups

20:00-30:00

3 Rounds for time:

3 Clean and Jerks (225lbs/145lbs)

6 Deficit Handstand Push Ups (6"/4")

I understand that some of you may not be able to complete this as RX. That's fine, scale appropriately. 

February 10, 2015

A.

Snatch

60%x3

65%x3

70%x2

75%x2

80%x2x3
 

B.

Snatch Pull

100% (of sn)x3x2

105%x3x2

C.

6 sets of (total of 36 minutes):

60 seconds of Rowing (for max meters)

rest 60 seconds

30 seconds of Handstand push ups

rest 30 seconds

60 seconds of Box Jump Overs

rest 60 seconds

30 seconds of Ring Dips

rest 30 seconds

*please note your scores for each movement.

February 9, 2015

A.

Back Squat

70%x3, 

75%x3

80% x 3 x 3
 

B.

Push Press

70%x5

75%x5

80%x3

85% x 3 x 2

C.

5 sets, for reps of:

6 Snatches (135lbs/95lbs)

1:00 Jump Rope 

1:00 Burpees

rest 2 minutes b/t rounds

D.

Three sets of:

60 seconds of Muscle Ups

rest 90 seconds

*Singles Only

February 6, 2015

A.

Front Squat

70%x2 

75%x2

80%x2x3

B.

Overhead Squat

80% x 2 x 5

C.

Straight Leg Deadlift

3x5

D.

For Time:

50 Bar Facing Burpees

30 Chest to Bar Pull Ups 

10 Front Rack Lunge Complexes (135lbs/95lbs)

(Lunge Right Leg + Lunge Left Leg + Shoulder to Overhead)

*Lunges must also go forward. No stepping backwards*

February 4, 2015

A.

Clean & Jerk

60%x3+1

65%x3+1

70%x2+1

75%x2+1x4
 

B.

Clean Pull

100% (of cln) x 3 x 4

C.

For Time:

30 Snatches (135lbs/95lbs)

30 Clean and Jerks (135lbs/95lbs)

30 Thrusters (135lbs/95lbs)

*Every minute on the minute 3 Box Jump Overs (24"/20")

No accessory work today. Enjoy your workout

February 3, 2015

A.

Snatch

60%x3

65%x3

70%x2

75%x2x4
 

B.

Snatch Pull

100% (of sn) x 3 x 4

C.

6 sets of:

500m Row

rest 1 minutes

250m Row

rest 2 minutes

D.

Chinese Plank x 60 seconds

rest 90 seconds

V-Up x 12-15 reps

rest 90 seconds

February 2, 2015

A.

Back Squat

70%x3

75%x3x4
 

B.

Push Press

70%x5

75%x5

80%x3x3

C.

3 sets of:

10 Squat Cleans Thrusters (135lbs/95lbs)

2:00 Row for Max Meters 

rest 2:00 b/t sets

D.

As many rounds and reps in, 5 minutes of:

5 Chest to Bar Pull Ups

10 Hand Release Push Ups

15 Air Squats

*move quickly but focus on efficient movement