Thursday

No 10 A.M. Today!
 A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 minutes between sets.
B.
Every minute, on the minute, for 16 minutes:
Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups
Even Minute: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)

Wednesday

A.
4 Sets Each
Bench Press 8 reps
Weighted Pull Up 1 Rep
B.
Every 4 minutes, for 24 minutes (6 sets), for times:
Run 400 Meters
10-12 Burpee Box Jump-Overs (24″/20″)

 This is the sixth installment of the Complete 2009 CrossFit Games videos. Here is complete coverage of the Mens Max Snatch Event. Its amazing how far elite CrossFit athletes have come in such a short period of time.

Tuesday

A.
Every minute, on the minute, for 12 minutes:
Power Clean x 1 rep
*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%
B.
Three sets of:
Snatch-Grip Deadlift 5 Reps
C.
Three rounds for time of:
10 Dumbbell or Kettlebell Hang Clean & Jerks
50 Double-Unders

Monday

 A.
Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Double-Unders x 40 unbroken reps
Muscle-Ups x 2-8 unbroken reps
B.
Six sets of:
Push Press + Power Jerk + Split Jerk
C.
Every 8 minutes, for 24 minutes (3 sets):
Run 800 Meters
2 Legless Rope Climbs
15-Meter Handstand Walk

Friday

A.
Five sets of:
Push Press x 5 reps
Rest 2 minutes
B.
Five rounds for time of:
Run 300 Meters
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
10 Chest-to-Bar Pull-Ups

7 Reasons to Squat Ass-to-Grass

Thursday

A.
Two sets of:
Reverse Snow Angels x 20 reps
Hollow Hold x 60 seconds
B.
Bench Press
5 sets of 5 (heavier than last time)
C. 
Every minute, on the minute, for 30 minutes:
Minute 1 – 30 Double-Unders -OR- 40 seconds of Double-Under technique work if you’re still perfecting your double-unders
Minute 2 – 10 Burpees
Minute 3 – 15 Kettlebell Swings

Wednesday

A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.
B.
Complete as many rounds and reps as possible in 12 minutes of:
Run 1 Lap
12 Back Squats (135/95 lbs – taken from the floor)

"The Story of the Open" - [video]

Tuesday

A.
Two sets of:
60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds
B.
Every minute, on the minute, for 9 minutes (3 sets each) for max reps:
Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Burpees
Minute 3 – 30 seconds of Ring Dips

Monday

A.
Every two minutes, for 20 Minutes (10 sets):
High Hang Clean + Hang Clean + Clean
Goal is to use the same or more weight than was used on April 6, 2015.
B.
For time:
Row 500 Meters
When the clock reaches 4 minutes…
For time:
30 Dumbbell Man-Makers
Note two separate times – e.g., 1:34/4:20 (65 lb DBs)

Friday

A.
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)
B.
Every 3 minutes, for 15 minutes (5 sets):
Strict Press x 3-5 reps
Goal is to establish today’s 5-RM.
C.
Three sets of:
Row 400m for time
rest as needed
post time for each

Thursday

A.
Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch + Snatch
Build over the course of the 10 sets to something heavy for today.Goal is same or heavier loads than you used 2 weeks ago.
B.
Three rounds for time of:
Run 400 Meters
10 Deadlifts (255/165 lbs)
20 Ring Dips

Wednesday

A.
Bench Press 3 sets of 10
Weighted Pull ups 3 sets of 2-3 reps
B.
“Boat Race”
3 RFT:
500m Row
400m Run
3 mins rest between rounds.

Tuesday

A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%
Rest 2 minutes between sets.
B.
Every minute, on the minute, for 6 minutes:
6 Thrusters (115/75 lbs)
6 Burpees Over the Barbell
If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

Monday

A.
Take 15 minutes to build to today’s 1-RM Push Press
B.
Complete as many rounds and reps as possible in 20 minutes of:
6 Handstand Push-Ups (Strict if possible)
12 Kettlebell Swings (24/16 kg)
30 Double-Unders

Friday

 She asked for it Happy Birthday Marta!
 Pick to work on C&J or Snatch
 A1.
Every minute, on the minute, for 10 minutes:
Hang Snatch x 1 rep
*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%
Keep the focus on good speed, footwork and perfect mechanics.
A2.
Every minute, on the minute, for 10 minutes:
Hang Clean + Jerk
*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%
B.
41 Cal Row
41 Sit Ups
41 Box Jumps
41 Walking Lunge Steps
41 Pull Ups
41 Push Press 45/35
41 Power Cleans 95/65
41 Wall Ball
41 Burpees
41 Double Unders

Thursday

 9am class only this morning! No 10am! We will be going to walk our dogs after the 9am class by the train tracks

Gymnastics Challenge”
Complete as many reps as possible for each of the following:
2 Minutes of Muscle-Ups
Rest 60 seconds
2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold


Every minute, on the minute, for 21 minutes:
Minute 1 – 10-15 Kettlebell Swings (32/24 kg)
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Toes to Bar

Wednesday

A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – 5 reps @ as heavy as possible
Rest 2 minutes between sets.
B.
For time:
Run 800 Meters
30 Pull-Ups
30 Front Squats (135/95 lbs – take weight from the floor)
30 Pull-Ups
Run 800 Meters

Tuesday

A.
Five sets of:
Push Press x 3 reps
Rest as needed
Build to today’s heaviest triple.
B.
Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Presses (135/95 lbs)
9 Ring Dips

Monday

A.
Every two minutes, for 20 Minutes (10 sets):
High Hang Clean + Hang Clean Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.
B.
For time:
Row 500 Meters
15 Hang Power Cleans (165/105 lbs)
75 Double-Unders
Run 400m
10 Hang Power Cleans
50 Double-Unders

Friday

Five sets of:
Deadlift x 6 reps
Rest 2-3 minutes
Build load over the course of the five sets.
B.
“Christine”
Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20″)

Today can chose row or run

Thursday

A
3 Rounds NFT
7 Box High Box Jumps
5 Free Standing Handstand push ups. Or Handstand practice
B.
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep
Build to today’s heavy single.
C.
Three rounds for time of:
15 Push Press (135/95 lbs)
15 Pull-Ups
30 Double-Unders