Congrats to everyone who participated and made it through the Open this year! This week marks the start of the CrossFit "off-season." During these next couple of weeks we will be spending time finding new 1RM, 3RM, and 5RM lifts. These will be beneficial in giving us new percentages for our strength work this spring. So with that being said...

Monday. March 31, 2014

Strength-

Find 1RM Front Squat

Super-set each of your sets with 5 single leg RDL's (we'll explain these in class)

WOD-

For Time

800m run

21 power snatches (95/65)

400m run

15 power snatches

200m run

9 power snatches

Warm up-

3 rds

200m row

10 OH squat PVC

10 kb swing

quad stretch

Competitors-

2 RNFT

10 thruster (45)

10 t2b

10 slam ball

10 GHD

400m jog

GPP-

wod-

3 RFT

30 box jump (24/21)

30 wall ball (20/14)

Remaining time-

mobilization: tricep smash, squad smash, scap ball, etc...

Strength-

From the rack

5 complexes for max weight

1 complex = 3 Front squat + 2 push jerk + 1 split jerk

WOD-

15 min AMRAP

50 cal row

50 sit ups

40 cal row

40 sit ups

30 cal row

30 sit ups

20 cal row

20 sit ups

Strength-

OTM x 10

2 heavy cleans

*do not need to be tap and go

WOD-

"Bradshaw"

10 RFT

3 HSPU

6 DL (225/155)

12 Pullups

24 DU

 Strength-

Back Squat

5x7

Heavy Across

70-75%

WOD-

12 Minute AMRAP

20 Thrusters (95/65)

20 Bar facing burpees

Warm Up-

2 rds

400 m jog

10 leg swings (forwar/back/side to side)

20 PVC OH lunge

quad stretch of your choice

Competitors-

2 RNFT

10 WB

10 T2B

10 GHD sit ups

10 Kb swings

5 C & J (you chose the wt)

5 Thrusters (you chose the wt)

5 Sh 2 OH (you chose the wt)

GPP:

5 Min AMRAP

15 SDHP (95/65)

15 Burpees

1 min rest

5 Min AMRAP

hang cleans (95/65)

Remaining time-

Mobilization of your choice

Strength-

Bench Press

5x10

small increasing sets

super-set with max strict pullups or ring rows

WOD-

For Time

21-18-15-12-9-6-3

Front squat (95/65) *from ground

DU

Box jumps (24/21)

Strength-

OTMx 10

3 TnG Snatch (moderate weight, focus on form)

WOD-

14 Min AMRAP

75 WB (20/14)

50 Burpees

25 C+J (115/85)

 Strength-

Front Squat

5x3

Increasing sets

WOD-

"Cindy"

Open Competitors-

we will be re-doing 14.3 if you need to do so

I apologize but we will not have class tomorrow. I have been summoned out of town and Molly will not be in town either. She will have class on Sunday at 10am for those who want to join. We will also use Monday to test the open workout for those who need to do so!

sorry for the inconvenience!

CZ

Congrats to everyone who participated and made it through the Open this year! This week marks the start of the CrossFit "off-season." During these next couple of weeks we will be spending time finding new 1RM, 3RM, and 5RM lifts. These will be beneficial in giving us new percentages for our strength work this spring. So with that being said...

Monday. March 31, 2014

Strength-

Find 1RM Front Squat

Super-set each of your sets with 5 single leg RDL's (we'll explain these in class)

WOD-

For Time

800m run

21 power snatches (95/65)

400m run

15 power snatches

200m run

9 power snatches

Warm up-

3 rds

200m row

10 OH squat PVC

10 kb swing

quad stretch

Competitors-

2 RNFT

10 thruster (45)

10 t2b

10 slam ball

10 GHD

400m jog

GPP-

wod-

3 RFT

30 box jump (24/21)

30 wall ball (20/14)

Remaining time-

mobilization: tricep smash, squad smash, scap ball, etc...

Strength-

From the rack

5 complexes for max weight

1 complex = 3 Front squat + 2 push jerk + 1 split jerk

WOD-

15 min AMRAP

50 cal row

50 sit ups

40 cal row

40 sit ups

30 cal row

30 sit ups

20 cal row

20 sit ups

Strength-

OTM x 10

2 heavy cleans

*do not need to be tap and go

WOD-

"Bradshaw"

10 RFT

3 HSPU

6 DL (225/155)

12 Pullups

24 DU

 Strength-

Back Squat

5x7

Heavy Across

70-75%

WOD-

12 Minute AMRAP

20 Thrusters (95/65)

20 Bar facing burpees

Warm Up-

2 rds

400 m jog

10 leg swings (forwar/back/side to side)

20 PVC OH lunge

quad stretch of your choice

Competitors-

2 RNFT

10 WB

10 T2B

10 GHD sit ups

10 Kb swings

5 C & J (you chose the wt)

5 Thrusters (you chose the wt)

5 Sh 2 OH (you chose the wt)

GPP:

5 Min AMRAP

15 SDHP (95/65)

15 Burpees

1 min rest

5 Min AMRAP

hang cleans (95/65)

Remaining time-

Mobilization of your choice

Strength-

Bench Press

5x10

small increasing sets

super-set with max strict pullups or ring rows

WOD-

For Time

21-18-15-12-9-6-3

Front squat (95/65) *from ground

DU

Box jumps (24/21)

Strength-

OTMx 10

3 TnG Snatch (moderate weight, focus on form)

WOD-

14 Min AMRAP

75 WB (20/14)

50 Burpees

25 C+J (115/85)

 Strength-

Front Squat

5x3

Increasing sets

WOD-

"Cindy"

Open Competitors-

we will be re-doing 14.3 if you need to do so

I apologize but we will not have class tomorrow. I have been summoned out of town and Molly will not be in town either. She will have class on Sunday at 10am for those who want to join. We will also use Monday to test the open workout for those who need to do so!

sorry for the inconvenience!

CZ