Monday

Back Squat
(65%/5)3




Muscle Up Progressions
False Grip
Kip Swings
Ring Pull Throughs

Conditioning
AMRAP 15:
30 Wallballs (20/14#)
20 Power Snatch (75/55#)
5 Ring Muscle-ups

Monday

 Power Snatch
(65%/2)3 

Snatch Pull
(75%/3)3

Overhead Squat
(65%/3)3

Conditioning
For time:
30 Box Jumps (24/20)
30 C2B Pull-ups
30 KB Swings (1.5/1 Pood)
30 Front Squats (115/80#)
30 T2B
30 Push Press (115/80#)
30 Deadlifts (115/80#)
30 Wallballs (20/14#)
30 Burpees
30 Double-unders

Friday

Squat
EMOMx10: 1 Back Squat

Conditioning
AMRAP 10:
10 Power Snatch, 105/75
10 Burpees over your bar

Rowing
5 rounds of :20 for max effort, 1:40 rest

Friday

A.
Five sets of:
Snatch Balance + 3 Overhead Squats
Rest 2 minutes between sets;
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
C.
For time:
115/75 lb. Power Snatch x 12 reps
30/24″” Box Jumps x 12 reps
115/75 lb. Power Snatch x 9 reps
30/24″ Box Jumps x 9 reps
115/75 lb. Power Snatch x 6 reps
30/24″ Box Jumps x 6 reps
Run 400 Meters
D.
Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

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

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]

Thursday

Sprinting vs. Jogging

by Martin Rooney

A

Bench Press 5 5 3 3 1

B

Five sets for time of:
Run 1 Lap
5 Power Snatches (135/95 lbs)
Rest 60 seconds

C

"Annie"

50-40-30-20-10

Double Unders

Sit 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.

Tuesday

Strength
Power Snatch+ Snatch Push Press+ OHS 3@70% of Power Snatch 3 3 3 3@75%
Power Clean + Push Jerk  2 2 2 2@75% of Power Clean 2@80%
Snatch Pull 3 3@95% of Snatch 3 3 3@100%

W.O.D.
4 Min Max Wall Ball
3 Min Max Burpees
2 Min Max HSPU
1 Min Max Double Unders

Friday

 We had a good turn out yesterday at 4:30 to join Mitch in his last WOD before leaving for College.

Strength
Snatch  Practice
Jerk  Work
Or Make up Strength

W.O.D.
10 Power Snatch's (115/75)
15 Walking Lunges
20 Push Press
25 Push Ups
30 Back Squats
35 Sit Ups
40 Dead Lifts
45 Air Squats
50 Double Unders

Make sure to Join us Saturday for our Open House and BBQ!! 11:30 to 2:30pm , no morning classes at 8 or 9. If you want to do a WOD there will be 4 time slots to workout during the BBQ anyone can join in on the workout it will be fun!

Wednesday

Strength
Find Max Snatch

W.O.D.
4 Rounds
10 Power Snatch (95/65)
15 Wall Ball to a 10′ Target (Both men and women)
20 KB Swings 24/16 kg
25 Sit Ups
30 Double Unders

How Do You Beat Rich Froning? - [video]
Tune in to the Live CrossFit Games Update Show at 7:30 p.m. PT along with continuous coverage on the Games site.
Amanda Allen Talks Masters - [video]

Friday

Sweet shots, even a couple from CrossFiters

Strength
Hang Snatch 5 3 3 1 1
Split Jerk 2reps emom for 8 rounds

W.O.D.
40 Wall Balls
10 Clean & Jerk (165/105) or Power Snatch(135/95)
30 Wall Balls
10 Clean & Jerk or P. Snatch
20 Wall Balls
10 Clean & Jerk or P. Snatch
10 Wall Balls

Shirts are ready to be pre ordered. $20. Get on it so I can get them on their way!!

Thursday

 Strength
DeadLift 5 3 1+
Pendlay Row 5 5 5

W.O.D.
3 Rounds
400m Run
50 Double Unders
8 Power Snatch (135/95)

Wednesday

 6am Class Getting some mobility on

Strength
Press 3 3 3+
Split Jerk EMOM 7 min 1@ 90%  & 15 D.U

W.O.D.
21-15-9
Double Unders
Sit Ups
then 5 Rounds
10 K.B. Swings
5 OHS (135/95)
Rest 1 min
then 30 Power Snatches

"The Golden Girls" at the South West Regional - [video]

"The Original" with Rich Froning - [video]

Wednesday

Skill- Snatch 
Every min. on min for 7 min of 3 reps - Power Snatch touch and go!

W.O.D
50 Double Under's or 100 S.U
20 HSPU
20 T2B
50 Double Under's or 100 S.U
15 HSPU
15 T2B
50 Double Under's or 100 S.U
10 HSPU
10 T2B 

For Time. Modify as needed, Pike push-ups instead of Hand Stand Push-ups, and K2E instead of T2B

Cool Down- 
40 Ball Slams
40Ball Twists

Monday

Strength
5×3 Power Snatch (touch-n-go)
 Press find max 8 5 3 1 1 1

W.O.D.
5 rounds
5 Dead Lifts (225/135)
7 Burpee Box Jumps
9 Toes to Bar