Monday | 3.18.19

Skills and Drills:

3 rds

5 Strict False Grip Ring Pull Up

10 Strict Ring Pushup

both with 5 sec pause at top and bottom

BB CYCLING:

5 sets of Complex (Climbing)

1 Snatch

1 Snatch Below Knee

1 High Hang Snatch

rest 90 sec

Strength

Back Squat

2x1 @ 90%

Reverse Hyper

4x20 @ 25% of BS

WOD:

Every 4min complete:

Deadlift 5-5-5-5-5 reps

After each set complete 2

backwards roll to support on rings.

Saturday | 3.16.19

Saturday

Skills and Drills:

2 Rds Every 2min change movement

  • 1:15 min Front Squat Hold

  • 1:15 min OHS Hold

  • 45sec HS Hold

BB CYCLING:

Max Complex of

Snatch + Hang Snatch Below Knee

then,

2 sets @ 80%

Strength

15 Min Emom

1-10 DB RDL

2-10 DB Row

3- Rest

WOD:

WOD or Partner at 50’s

25 Cal Bike

25 DBALL (100/70)

25 Burpee

25 Cal Row

Wednesday | 3.13.19

Wednesday

Skills and Drills:

3 Rds

3 Dragon Flys

8 sec decesnt

10 Paralette Pass Through

5 Parralette HSPU

Strength:

3 sec Pause Front Squat

4x4 @ 70%

Jerk Drive

4x2 @105%

Reverse Hyper

4x20 @ 25% BS

WOD:

Three rounds for time of:

21 Box Jumps (24/20)

21 Burpees

Run 400m

Tuesday | 3.12.19

Tuesday

Skills and Drills:

KB Arm Bar 5x5 @ 5 sec per side

then,

3 Rds

10 Sotts Press

20 Weighted Pistol (10R then 10L)

BB CYCLING:

5x2 Clean + 2 Jerk(climbing)

Strength

Clean Pulls

4x2 @ 95%

Reverse Hyper

4x20 @ 25% of BS

WOD:

Every 4min complete*

Back Squat 3-3-3-3-3 reps

Between each set of back squat

alternate between each movement.

1. Accumulate 20sec in Freestanding Handstand

2. Handstand Walk 30ft

3. Press to Handstand

Monday | 3.11.19

Skills and Drills:

3 rds

5 Strict False Grip Ring Pull Up

10 Strict Ring Pushup

both with 4 sec pause at top and bottom

BB CYCLING:

5 sets of Complex (Climbing)

1 Snatch

1 Snatch Below Knee

1 High Hang Snatch

rest 90 sec

Strength

Weighted Hip Ext

4x12

WOD:

5 Rounds for time of:

Run 150m

10 Burpee box jumps (24/20)

10 Sumo-deadlift high-pull (95/65)

10 Thruster (95/65)

Rest 1 minute

Saturday | 3.9.19

Saturday

Skills and Drills:

2 Rds

1 min Front Squat Hold

1 min OHS Hold

30 HS Hold

BB CYCLING:

Clean + 2 Jerk

Est 1RM

Strength

15 Min Emom

1-8 DB RDL

2-8 DB Row

3- Rest

WOD

12 min AMRAP

30 Muscle UP

30 Snatches (135/95)

Wednesday | 3.6.19

Skills and Drills:

3rds

10 Paralette Pass Through

5 Parralette HSPU

 

Strength:

3 sec Pause Front Squat

4x3 @ 70%

Jerk Drive

https://youtu.be/_WyqlnrneUc

5x2 @ 100%

Reverse Hyper

4x20 @ 25% BS

WOD:

15min AMRAP:

2 15ft Rope climb, 1 legless, 1 with legs

20 Wall ball shots (20/14)

Run 200 meters

Tuesday | 3.5.19

Tuesday

Skills and Drills:

KB Arm Bar 5x5 @ 5 sec per side


3 Rds

10 Sotts Press(45/35) (from back)

20 Weighted Pistol (10R then 10L)


BB CYCLING:


5x2 Clean + 2 Jerk(climbing)


Strength

Clean Pulls

5x2 @ 90%




WOD:

"""Michael"""

Three rounds for time of:

Run 800 meters

50 Hip Extensions

50 Sit-ups

Monday 3.4.19

Skills and Drills:

3 rds

5 Strict False Grip Ring Pull Up

10 Strict Ring Pushup

both with 3 sec pause at top and bottom

BB CYCLING:

5 sets of Complex (Climbing)

1 Snatch

1 Snatch Below Knee

1 High Hang Snatch

rest 90 sec

Strength

Back Squat

6x4@75%

Reverse Hyper

4x20 @ 25% of BS

WOD:

"Grace"

30 Squat Clean & Jerks (135/95)

For Time

Saturday 3.2.19

BB CYCLING:

Snatch

4x1 @ 80%

CJ

4x1 @ 80%

WOD:

Amanda

9--7--5

MU

Squat Snatch

or

11 min EMOM

1-3 OH Lunge

5-7 Front Lunge

9-12 Back lunge

Death by legless rope climb

10min rest

1 Legless EMOM

then

1 Rope Climb EMOM

Wednesday 2.27.19

Wednesday

Skills and Drills:

5-4-3-2-1

Weighted Pistol (ea. leg)

2-2-2-2-2

UB Peg Board

BB CYCLING:

Snatch

5x1 @ 75%

CJ

5x1 @ 75%

Strength:

Back Squat

3x2 @ 80%

WOD:

For time:

Run 400 meters

25 left arm snatches (50/35)

25 right arm snatches (50/35)

15 Strict pull-ups

Run 400 meters

20 left arm snatches (50/35)

20 right arm snatches (50/35)

12 Strict pull-ups

Run 400 meters

15 left arm snatches (50/35)

15 right arm snatches (50/35)

10 Strict pull-ups

Run 400 meters

Tuesday 2.26.19

Tuesday

Skills and Drills:

KB Shoulder opener

Skills and Drills:

3 Rds

30ft HS Walk

1:00 Dead Hang

BB CYCLING:

Power CLean & Jerk

6x1 @ 75%

WOD:

Tabata

Push-press (75/55)

rest 3min then,

Power Snatch (75/55)

21-18-15-12-9-6-3 reps

rest 60 seconds between sets.

Monday 2.25.19

Skills and Drills:

50 GHD

50 hip Ext (controlled)

BB CYCLING:

Power Snatch

6x1 @ 75%

WOD:

Complete 3 rounds for time of:

30 Box jumps (24/20)

7 sets of:

7 Dead-lift (185/115)

2 Bar Muscle Up

(1 round = 30 Box Jumps then 7

rounds of 7 Dead-lift, 2 Bar Muscle Ups)

Saturday 2.23.19

Saturday

Skills and Drills:

4 Sets of Complex:

ME UB Strict C2B + ME UB Strict Pullup +ME UB Kipping c2b

never dropping

rest 2min

BB CYCLING:

Max Snatch

Max CJ

WOD:

"Elizabeth"

21-15-and 9 reps of

Clean (135/95)

Strict Ring Dips

or

19.1

Wednesday 2.20.19

Wednesday

Skills and Drills:

3 Rds

30 Sec HS Hold (freestanding)

1:00 Any Grip Dead Hang (on pull up bar)

Strength:

GHR

4x20@ 25% 1rm BS

WOD:

40 minutes to complete:

CrossFit Total 2

Clean, Find 1 rep max

Bench press, Find 1 rep max

Overhead squat, Find 1 rep max

WOD 2

2 Rds

:50 on :10 off

:40 on :20 off

:30 on :30 off

:20 on :40 off

:10 on :50 off

for Cal on Bike