Monday

Snatch
60%/3
65%/3
70%/3
(75%/3)3

Back Squat
(70%/8)3

Or Push Press instead of Snatch
5,5,5,5

 Conditioning
4 RFT:
5 Ring Muscle-ups
10 Squat Snatches (115/85#)
15 BJO (24/20")

Friday

A.
Every 60 seconds, for 10 minutes (10 sets):
Snatch x 1 rep
Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.
B.
Every minute, on the minute, for 12 minutes:
Front Squat + Jerk
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
*Sets 11-12 – 90%
Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you Front Squat, base the percentages off of your front squat.
C.
Every minute, on the minute, for 24 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Push Press (115/75 lbs)

Scale as needed.. Do what you can each minute.

Watching Irish People Taste American Snacks Will Make You Seriously Reconsider Eating Them

Tuesday

A.
Four sets of:
Hang Snatch + Snatch
Rest 2-3 minutes
B.
Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 8 reps @ 80-83%
*Set 8 – 8 reps @ 80-83%
Rest exactly 2 minutes between sets.
If you made all sets last week, bump the loading on sets 7 and 8 by 2-3%. If you didn’t make all sets last week, keep the loads the same and make it a goal to hit every rep.
C
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees

Monday

A.
Slow motion Snatch pull into a snatch
 5-7 counts bringing bar up to the first position then go.
work up as heavy as possible.
B.
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes
C.
Four rounds for time of:
95/65 lb. Push Press x 12 reps
Heavy Kettlebell Swings x 12 reps
D.
If Time 3-4 Sets each
Bent-Over Barbell Row x 8-10 reps @ 21X0
Glute-Ham Raises x 6-8 reps @ 3011

Monday

A.
Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%
Rest as needed
B.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
C.
5 Rounds of
5 Overhead Squat
10 Kettlebell Swings
20 Double-Unders
(choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken)

Monday

Happy Birthday Kristen!!!

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Build over the course of the five sets to today’s heavy double.
B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ 3-5% more than you used last Monday
D.
Complete as many rounds and reps as possible in 12 minutes of:
10 Kettlebell Snatch Right Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Kettlebell Snatch Left Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Pull Ups (Chest-to-Bar Pull-Ups for advanced)
Run 1 Lap

Friday

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 65, 75, 85, 90, 90+
B.
Every minute, on the minute, for 15 minutes:
Snatch x 2 reps
(reset before each rep)
Loading suggestions:
Minutes 1-3 – 55-65%
Minutes 4-6 – 65-75%
Minutes 7-10 – 75-85%
Minutes 11-15 – 85% or more
C.
4 Rounds
10 Front-Racked Alternating Reverse Lunges (135/95)
12 Pull Ups
10 Dips

6 Bad Postures That Are Ruining Your Health & How To Correct Them

Monday

A.
Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1
Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.
B.
Spend 15 working on Snatch or
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
Working on perfect mechanics at all phases in the lift.
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ same load used last Monday
D.
2 Rounds for max reps of
2 min of  lunges
2 min of Strict pull ups
At 8 min complete 2 rounds of
Run 400m
50 Air Squats
50 Sit ups

Friday

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 60, 70, 80, 85, 90
B.
Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed
Build to today’s heaviest set.
C.
Four sets of:
Bulgarian Split Squat x 8 reps @ 3011
(use heavy DBs or KBs in each hand)
Rest 90 seconds
Seated Strict Overhead Press x 8 reps @ 2111
Rest 90 seconds
D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

Wednesday

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Load by feel here, if you are still recovering from Murph on Monday,  If the load feels heavy, settle in there.
B.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch
Loads per set (by %): 65, 70, 75, 80, 80, 85, 85, 90, 90, 95
C.
4 sets for times of:
Row 500 Meters  (take turns or run 400m  if space is limited)
5/3 Muscle-Ups (8 C2B Pull Ups)
7 Overhead Squats (135/95 lbs)
Rest 3 minutes

Monday

A.
25 Min to climb the ladder on Snatch then Clean & Jerk until you fail a weight twice:
*Set 1 – 50%
*Set 2 – 60%
*Set 3 – 65%
*Set 4 – 70%
*Set 5 – 75%
*Set 6 – 80%
*Set 7 – 85%
*Set 8 – 90%
*Set 9 – 95%
*Set 10 – 101%
*Set 11 – 103%
*Set 12 – 105%
B.
12 Min Amrap
Run 1 Lap
20 Wall Ball
10 Pull Ups 

5 Muscles to Stretch to Help Your Lifts

Friday

A.
Choose
build to today’s heavy Snatch.
build to today’s heavy Clean & Jerk.
Bench Press
*Set 1 – 4 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 85%
Rest as needed between sets.
B
Choose 
EMOM 16 min
Even Row 250m
Odd 12 K.B. Swings (70/53)
 or
 For time:
60 Clean and Jerk @ 185/125-lbs
**In Teams of 2, one person works at a time**

Friday

A.
Work up to a heavy Snatch
B.
Build to a heavy Clean & Jerk
C.
Bench Press @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
D
Row intervals or "Helen"
Three rounds:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Friday

 A.
Take 15-20 minutes, not more, to establish a 1-RM Snatch
B.
Take 15-20 minutes to warm-up to a heavy-ish Clean & Jerk
Rest as needed, and then…
C.
Against an 8-minute running clock, perform the following, in order:
“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
95/65 lb. Thruster
Pull-Ups
and then, using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.
POST TWO SCORES – You must post two scores; (1) time to complete “Fran”, and (2) heaviest successful clean & jerk within the 8 minute period.

Three Habits of Great Lifters

By jaimie on April 10, 2014   /   Blog   /   Leave a comment

Three Habits of Great Lifters Written by Bryan Miller Here are three habits (that are a must!) for those looking to increase general strength, compete in a strength sport, 0r overall just be a great lifter! 1. Movement Quality vs. Chasing PRs Patience is one of the most noticeable characteristics of an experienced lifter. All too often beginners will chase PR after PR until their progress comes to a screeching halt. Why does this happen? I like to call it the ‘novice effect’. Each person has certain strength/lift potential with poor movement quality. The novice lifter will progress rapidly at
Read more →

Tuesday

Haha

A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
(legless if you can do so safely, then grip with feet before you touch and come down)
L-Sit x 30-45 seconds
B.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed
C.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 10 reps @ 75%
Rest 2 minutes between sets
If you performed your set of 10 at 75% last week, go to 77%.
D.
Every minute on the minute for 20 minutes:
Odd Minutes: 115/75 lb Hang Squat Clean x 10 reps
Even Minutes: Muscle-Ups x 3-6 Or Work on Pull Ups

Tuesday

Enlarge image

 Lisa Lischka, Sedalia, Colorado.

A
Three sets of:
5/3 Muscle-Ups
10 Burpee Box Jumps (24″/20″)
Run 400 Meters @ 75-80%
Rest 2 minutes
B.
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 90%
*Set 5 – 5 reps @ 80%
Rest 2 minutes between sets
C.
Six sets of:
2-Position Snatch
(one from the floor, then the hang)
Rest as needed
Build in loads based on speed and mechanics.
D.
For max reps/meters:
4 minutes of Rowing
3 minutes of Wall Ball Shots (30/20 lb)
2 Minutes of Handstand Push-Ups

Wednesday

 Does CrossFit Have Rivalries?

A.
Take 15-20 minutes to build to today’s heaviest Snatch
B.
Every minute, on the minute, for 5 minutes:
Back Squat x 3 reps @ 80% of 1-RM
C.
Three sets for times of:
5 Muscle-Ups
5 Power Snatches (115/75 lbs)
10 Overhead Squats (115/75 lbs)
5 Muscle-Ups
Rest 3 minutes
D.
Rest up and get ready for the Open!

Muscle-Up Education Series

CrossFit Games Update Show: February 25, 2014 - [video]

Tuesday

 Should of put this pic up yesterday

A.
Every minute, on the minute, for 10 minutes:
Snatch x 1.1 @ 80% of 1-RM
(rest 10 seconds between 2 singles)

B.
Three sets for times of:
50 Double-Unders
15 Toes to Bar
15 Ring Dips
 C.
Then 8 Min AMRAP
10 Wall Ball
5 Burpees

1200 Calories - Must Read!!!

Tuesday

A.
Three sets, not for time, of:
Handstand Walk x 15 meters (wall walks or handstand against wall for scale)
L-Sit x 45-60 seconds
15′ Rope Climbs x 2-3 ascents
B.
Six sets of:
Hang Snatch + Snatch
Rest as needed
Build over the course of the six sets.
C.
Complete as many round and reps as possible in 7 minutes of:
1 Muscle-Up
1 Squat Snatch (155/105 lbs)
2 Muscle-Ups
2 Squat Snatches
3 Muscle-Ups
3 Squat Snatches
. . . and so on up the ladder.
Rest exactly 5 minutes, and then…
D.
Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters (may be running a lap every other round)
15 Handstand Push-Ups
60 Double-Unders
(Count every 10 meters on the erg as 1 rep…so each round equals 100 reps for scoring purposes.)

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]