Tuesday

Strength
5 Giant Sets of:
5 Weighted Strict Pull ups
5 Weighted Strict Dips
10 Rack Lunges, (5/side)
Rest 2-3 mins after each round.

Conditioning
5 RFT:
10 1-arm DB P.Snatch, 70/50
Run 1 Lap

Rowing
6x70m, 1 minute rest

No 10am class today! Sorry

Tuesday

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 4-10 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 30-40 reps
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85
C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%
Rest 2 minutes between sets.
Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.
D.
Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs)
20/15 Ring Dips (ladies, 15 reps)
Run 400 Meters

Monday

 CFCP competitors all did great on Saturday!!

A.
In eight sets or fewer, build to a 1-RM Back Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between attempts over 85%. Leave the weights on the bar when you finish, you’ll come back to this.
B.
In six sets or fewer, build to a 1-RM Weighted Pull-Up
Weighted Pull-Ups
C.
Back Squat x Max reps @ 85% of today’s 1-RM
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.
D.
For max reps:
60 seconds of Pull-Ups
Rest 2 minutes
120 seconds of Double Unders
Rest 2 minutes
120 seconds 50lb D.B. Snatches
Rest 2 minutes
60 seconds of Ring Dips

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Thursday

A
Make Up Deadlifts from yesterday
Bench Press 5 5 5 5
B
Work on a skill you suck at
C
3 Rounds for time
400m run
10 DB Ground to Overhead 45/25
5 Wall Walks
Rest 2 Min

Open For Fitness - [video]
Registration for the 2014 Reebok CrossFit Games Open is live.

Thursday

Strength
Front Squat 5 sets of 3 @80% or more
Hang Snatch 3 3 2 2 1 1

W.O.D.
Rounds of 10 down to 1 reps of
Thrusters (95/65)
Alternating D.B. Snatches (65/40)
Toes 2 Bar

One-Pan Crispy Chicken Legs & Brussels Sprouts

Friday

Strength
Snatch work up to a heavy single
Snatch Grip 1st Pull 3 3 3 3

W.O.D.
AMRAP 15 Minutes:
15ft Handstand Walk
10 DB Snatch 70/50
15 GHD Sit Up

Scale Options

Bear Crawl Across Gym
10 Alt DB Snatch 40/25
20 Ab Mat Situp

Tuesday

Mobility
Wrist or Front Rack your choice
Strength
EMOM 1 Rep @ 85-90%+ for 10min

W.O.D.
5 Min AMRAP
7 OHs 115/75
9 K.B. Swings (70/53)
Rest 90 Sec
5 Min AMRAP
7 Burpees
9 D.B. Snatch (70/50)
Rest 90 Sec
5 Min AMRAP
7 Toes 2 Bar
9 Wall Ball

Thursday

Strength  
DeadLift    20  5  5  5  3  3

W.O.D.
150 Single Unders  then 8 rounds or 20 min
10 Mountain Climbers   (on a 2 count)
8 Evil Wheels (barbell rollout)
6 D.B. Snatch (70/40)
30m Farmer Carry (220/140)

Third Games Event Announcement

Friday

Skill
Pull Ups, Max Set, Practice Kip, Butterfly, C2B, Muscle UPs
Agility & Sprints if time

W.O.D.

3 min ME Wall Balls
3 min ME DB Snatches (alternating) 70/50#
-1 min Rest
2 min ME Wall Balls
2 min ME DB Snatches (alternating) 70/50#
-1 min Rest
1 min ME Wall Balls
1 min ME DB Snatches (alternating) 70/50#
-1 min Rest – then:
For time: 20 Axle Push Jerks 125/85#