Friday

Strength
Work up to a heavy deadlift with perfect form
then
5 sets of 3 banded deads @ 60%

Conditioning
20 Min Amrap
Run 1 Lap
12 Goblet Squats 53/35
10 K.B. Swings
8 Goblet Reverse Lunges
6 Bar Muscle Ups

Wednesday

Clean & Jerk
60%/2+1
65%/2+1
70%/2+1
(75%/2+1)2 
(2 cleans + 1 Jerk)

Front Squat
(70%/4)5

Conditioning
AMRAP 20:
5 Bar Muscle-ups
10 Chest Slapping Push-ups
15 Air Squats
20 Calorie Row

Tuesday

 A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps  
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps
(yep, we practice these every week…they need to be viewed as a rest station for you in a conditioning workout)
B.
Every two minutes, for 16 minutes (8 sets):
Push Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Goal is to use heaviest 2-3 loads from last week for all 8 sets.
C.
Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.
D.
Five sets for times of:
Run 400 Meters
5 Ground to Overhead (185/135 lbs)
5 Bar Muscle-Ups
10 Strict Handstand Push-Ups
Rest 2 minutes
If a set is taking you more than 4 minutes, you need to scale it back and keep your time under 4 minutes for each set. 

Staying upright in the jerk with JP Bolwahnn - [video]  We see this every time we jerk!!

Napping can Dramatically Increase Learning, Memory, Awareness, and More

Friday

A.
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Handstand Walk x 15-20 Meters
L-Sit x 30-45 seconds
B.
Perform each set for time of:
Snatch x 5 reps
Rest 2-3 minutes
*Set 1 –  60%
*Set 2 –  70%
*Set 3 –  80%
*Set 4 –  90%
C.
Six rounds for time of:
6 Power Cleans (225/155 lb.)
6 Bar Muscle-Ups
6 Handstand Push-Ups to 6″/4″ Deficit

Friday

A
Back Squat 3 3 3 3 3
Press 3 3 1 1 1
B
15 Min Amrap
Run 1 Lap
5 Bar Muscle ups
10 Thrusters 115/75
C
30 Weighted Pull ups for load

Tuesday

A.
Two sets, not for time, of:Double-Unders x 50 reps
Kipping Handstand Push-Up x 12-15 reps
Bar Muscle-Ups x 3-6 reps
For each of these movements, work on movement efficiency – make these as effortless as possible.
B.
Every minute, for 10 minutes (10 sets):
Snatch x 1 rep
Work up to as heavy as possible. Then Spend a couple min trying to hit a new "P.R."
C.
Complete as many reps of Power Snatch as possible in 5 minutes of:
Run 800 Meters
135/95 lb Power Snatch x Max Reps
Rest 5 minutes, and then when the clock hits 10:00, perform the following…
Complete as many reps of Toes to Bar as possible in 5 minutes of:
Run 800 Meters
Toes to Bar x Max Reps
Rest 5 minutes, and then when the clock hits 20:00, perform the following…
Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Run 800 Meters
Handstand Push-Ups x Max Reps

Danny Broflex: Episode 4 - The Booth - video [ipod] [mov] [HD mov]

Tuesday

A.
Three sets, not for time, of:
Kipping Handstand Push-Up x 10-12 reps
Double-Unders x 40-50 reps
Bar Muscle-Ups x 3-6 reps For each of these movements, work on movement efficiency – make these as effortless as possible.
B.
Every minute, on the minute, for 10 minutes:
Snatch x 1 rep @ 85%
C.
For times:
C1.
For time:
Run 400m
25 Burpees Over your bar
When the clock reaches 6:00, complete the following…
C2.
Three rounds for time of:
135/95 lb Push Press x 12 reps
Toes to Bar x 12 reps
When the clock reaches 12:00, complete the following…
C3.
Three rounds for time of:
135/95 lb Front-Racked Walking Lunges x 20 steps
30″/24″ Box Jumps x 10 reps
When the clock reaches 18:00, complete the following…
C4.
For time:
Run 400m
25 Burpees Over your bar
(Yes, this is the same as C1…try to match the C1 time.)
D.
For max reps:
4 Minutes of Stationary Dips

This is a post from Life AsRx about Kevin Ogar who was seriously injured during the O.C. Throwdown last weekend.

ATTENTION CROSSFIT COMMUNITY!!

It is time to unite and support one of our own. Please follow the link below to help support Kevin Ogar as he goes in to surgery today. Kevin's insurance does not cover this procedure so he needs all the help he can get.

Get well soon, Brother!

-Badger and the Life AsRx family

https://fundly.com/kevin-ogar-s-recovery

https://fundly.com/kevin-ogar-s-recovery

Thursday

Strength
Snatch 10 sets of 2 around 60%
and/or Deadlift 3 3 3 3 3 or Snatch 1st Pull

W.O.D.
Run 800m
5 Bar Muscle Ups (Scale= Burpee Pull Ups)
9 Thrusters (135/95)
Run 400m
7 Bar Muscle Ups
7 Thrusters
Run 200m
9 Bar Muscle Ups
5 Thrusters

Wednesday

Strength
Front Squat 2 2 2 2 2@85%
Snatch 3 3@75% 2 2@80% (Catch in squat if you can)
Split Jerk (From Front, Hold Split 3 Sec)
Clean Pull 3 3@95% of Clean 3 3 3 @ 100%

W.O.D.
8 Bar Muscle Ups or Wall Climbs
12 Dead Lifts (255/165)
16 Box Jumps (30/24)
20 K.B. Snatch (53/35) (10 each side)
16 Box Jumps
12 Dead Lifts
8 Bar Muscle Ups or Wall Climbs

Monday

Strength
Every other Min for 10 Min 5 Back Squat @75-80%
Weighted Pull Up 2 2 2 2

W.O.D.
4 Rounds
10 Hang Squat Cleans (95/65)
5 Chest to Bar Pull Ups (Advanced Bar Muscle Ups)
Run 1 lap