Friday

Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1
Heavy Single (limit to 3 attempts)

Clean & Jerk
65%/2
70%/2
75%/2
80%/1
90%/1
Heavy Single (limit to 3 attempts)

Conditioning
1. 
10-9-8-7-6-5-4-3-2-1 reps of
Bench Press
Strict or weighted pull up
2.
"Angry Annie"
50-40-30-20-10
Double Unders
25-20-15-10-5
Toes 2 Bar

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

Clean and Jerk
Work up to a heavy complex of: Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

Extra Strength Work
4×8 Front Rack Step ups
Set up a stack of plates 12-20″ off the floor and do 8 step ups on one leg before moving to the next. Don’t push off the trailing leg.

Conditioning
AMRAP 10:
Ascending Ladder by 2’s of:
OHS, 95/65
Box Jump Overs, 24/20

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**

Monday

A.
Back Squat
*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%
B.
Every two minutes, for 14 minutes (7 sets):
Clean & Jerk x 3 reps
*Set 1 – 55%
*Set 2 – 60%
*Set 3 – 65%
*Set 4 – 70%
*Set 5 – 75%
*Set 6 – 80%
*Set 7 – 85%
C.
Against a two-minute running clock, complete the following:
400 Meter Run
Pull-Ups x Max Reps (if you run out of time do 8 pull ups)
Complete a total of four sets, and rest exactly 2 minutes between sets.


Watch archived coverage from Regional Week 1.

Thursday

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
Rest as needed between sets
B
400m Run
50 Sit Ups
50 Double Unders (100 S.U.)
40 K.B. Swings
50 Double Unders
30 Burpees Over Bar
50 Double Unders
20 Clean & Jerks (135/95)
50 Double Unders
10 Front Squats
400m Run

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 →

Monday

A.
Two sets for quality, not time, of:
Nose-to-Wall Handstand Hold x 60 seconds
L-Sit x 45 seconds
B.
Every two minutes, for 12 minutes (6 sets):
Clean & Jerk x 1.1 @ 85-90%
(rest 10 seconds between singles)
C.
Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
Rest as needed
D.
Five sets for times of:
Row 500m/  400m Run
40 Double-Unders
Rest 2 minutes

Monday

A.
Two sets of:
Accumulate 60 seconds in an L-Sit
Accumulate 60 seconds in a Handstand Hold
(Choices in order of preference – Freestanding, Nose-to-Wall, Heels to Wall)
Accumulate 60 seconds Front Leaning Rest on Rings
(the top of the push-up position with rings 1″ off the ground)
B.
Every minute, on the minute, for 10 minutes:
Clean & Jerk x 1.1.1 @ 75-80%
(rest 10 seconds between singles)
C.
For time:
12 Thrusters (135/95)
4 Rope Climbs
9 Thrusters
3 Rope Climbs
6 Thrusters
2 Rope Climbs
3 Thrusters
1 Rope Climb

Monday

Workout of the Day
A.
Six sets of:
Front Squat x 1 rep
Rest as needed
Build to today’s heaviest single.
B.
Build to today’s heaviest Clean & Jerk
C.
For max reps:
2 Minutes of Ground to Overhead (205/135 lbs)
Rest 2 minutes
2 Minutes of Ground to Overhead (185/125 lbs)
Rest 2 minutes
2 Minutes of Ground to Overhead (165/115 lbs)

D. 2 Attempts at  Rowing your fastest 500m

Wednesday

A.

Deadlift
*Set 1 – 8 reps @ 55% of 1-RM
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 rep @ 85%
*Set 5 – 1 rep @ 95%
*Set 6 – 2-3 reps @ 100+
Rest 2-3 minutes between sets.
This is the last day of our deadlift cycle. Your goal is to hit 2-3 reps at 100% of the 1-RM you chose to use on January 1, 2014. Go hard, but be safe…do not allow mechanical failure just to prove your grit.
B.
Row 3000 Meters @ 80-85%
Or
"Grace"
30 Clean & Jerks (135/95)
C.
Three sets, not for time, of:
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest as needed
Chinese Plank x 45-60 seconds

Monday

A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 95+%
B.
Every minute, on the minute, for 12 minutes:
Clean & Jerk
Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+
C.
For time:
5 Ground to Overhead (205/135 lbs)
10 Ground to Overhead (185/125 lbs)
15 Ground to Overhead (155/105 lbs)
20 Ground to Overhead (115/75 lbs)
Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.
D.
For time:
Run 400 Meters
20 Front-Racked Walking Lunges (135/95 lbs)
40 Chest-to-Bar Pull-Ups
20 Front-Racked Walking Lunges (135/95 lbs)
80 Double-Unders

Thursday

Enlarge image From CrossFit.com

Lukas Buel, Zermatt, Switzerland.

Strength
EMOM 16 Min
Even 5 DeadLift 275/185
Odd  3 HSPU

W.O.D.
Five Rounds using 185/115
1 Ground to Overhead
3 Power Cleans
5 Front Squats
7 Deadlifts
Rest 1 min after each round

Monday

 

Say Hi to Bentley

Strength
Press 5 5 3 3 1 1
3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70%

W.O.D.
1-2-3-4-5-6-7-8-9-10 of Front Squat
10-9-8-7-6-5-4-3-2-1 of Shoulder-2-Overhead
Rx 75% of Body Weight
Scale 50%

 8 Points to consider when fixing you snatch

Friday

Enlarge Image

Strength
Front Squat- Find Max
Snatch - Work Up to a heavy single
Clean & Jerk Work Up to a heavy single

W.O.D.
3 Rounds
400m Run
7 Dead Lift 275/185
14 C2B Pull Ups

Friday

Strength
Work Up to a Heavy Single on Snatch, and Clean and Jerk
Clean Pull 3 3 3 @ 105%
Back Squat 2 2 2 2 2 @ 70%+

W.O.D.
15 Power Snatch (135/95)
3 Rounds
10 Back Sqaut
15 H.R. Push Ups
30 Double Unders
then
15 Power Snatch

Ryan and John Box Jump by CrossFit Cameron Park.

Monday

Enlarge image

Strength
Clean & Jerk 1 @ 75% 1 1 @ 80% 1 1 @85%
Clean Pull   3 @ 95% 3 @100% 3@ 105%
Back Squat  2 2 2 2 2 @ 70% or more

W.O.D.
5 Rounds
8 Wall Climbs
10 T2B
12 Box Jumps
Run 1 Lap

Sub 3 Minutes with Rich Froning, Berlin - video [ipod] [mov] [HD mov]
"Rowling" with Josh Bridges, Dan Bailey, and Rich Froning - video [ipod] [mov] [HD mov]

Friday

Lindsay's last day for awhile. She is awesome!

Strength
Snatch work up to a heavy single
Squat Clean & Jerk heavy single

W.O.D.
"Annie"
Double Unders
Sit Ups

Midline
Find 2RM of weighted Dips if didn't yesterday
Pick a skill to work on