Friday

nice as your butt


WOD:

A. Clean & Jerk skill
B. EMOM x 10 min:
1 Cln. pull (floor)+ 1 Cln. (floor)+ 1 Cln.+ 1 Split jerk
(increasing weight each min/2 min)
*this should be the heaviest you have gone in this cycle.

Extra Credit: EMOM x 10:
odd: 10 Heavy Russian swings,
even: 5 strict pullups: 1st round overhand, 2nd: underhand, 3rd: narrow, 4th switch, 5th switch.

Thursday

Weekend Schedule:
Sat. March 28.
Open Gym 9-10am.
Olympic Lifting 10-11am.
FREE CF Kids 1030-11am.
FREE Community workout 11am-1230p.

Sun. March 29.
4pm: Open Gym/ 15.5 Re-d0-makeup

WOD:
For time:
50 burpees
100 double-unders *300 SU
(split reps however you want to accomplish in fastest time: have a game plan before workout starts)

Wednesday

WOD:
A. Snatch skill work for todays session:
B. EMOM x 10 min:
1 Sn. pull (floor)+ 1 Sn. (floor)
(increasing weight each min/2 min)
*This should be the heaviest you have gone in this cycle.

Extra Credit: EMOM x 10:
odd: 10 GHD/straight leg abmat situps.
even: 10 strict dips

Tuesday

minion squat bootyWOD:
A. Back Squat (pause for 3 seconds):
5 rounds x 3 reps beginning around 55-65% of 1 rm and increasing by feel each round.
(goal is to hit 5# heavier than 2 weeks ago for each working set)
click here to see previous results
(rest 2-3 min between each work set)

B. Skill work: Toes-Bar: 1 & 2
http://gymnasticswod.com/content/kipping-toes-bar-progression-pt1
http://gymnasticswod.com/content/kipping-toes-bar-progression-pt2

C. Tabata toes-bar.
20 on x 10 off x 8 rounds.
Record highest and lowest score.

Monday

“It’s time to reflect on your journey. Thinking back to our first days in a CrossFit box will almost surely provide a renewed appreciation for the progress you have made up to this point. It’s positive affirmation that you are headed in the right direction and great motivation to get back on track toward your new goals. Grab any training log (new or old), journals, CrossFit pictures or PR videos that you might have kept over the years. If you don’t currently keep a training log, I highly suggest you start. It is a great way to keep track of your progress.”
Reflecting on Your Journey

WOD:
Every 2min x 24 min.
1. 10 weighted step-ups; 5 per side (holding KB or DB at sides)
2. Crossover symmetry: 1-3 movements x 5-8 reps of each.
3. 3 sets of 10 UB heavy russian KB swings (fluid swings with each breath)
4. Row- concentrate on mechanics and stroke rating/breathing

Friday

“These long and easy aerobic training sessions may not be flashy, and are often looked down on by many in the CrossFit community as they don’t meet the requirement of being ‘intense’ enough – but they serve a very important purpose when developing fitness. The “easy” work on the Air Dyne/Rower/sled drag increases blood flow and recovery from the more intense training sessions.”
Why A Little LSD is Good For You

WOD:
Every 2 min x 32 min.
1. Turkish getup + windmill (light load, good movement, alternating sides)
2. Crossover symmetry: 1-3 movements x 5-8 reps of each.
3. light-moderate load sled push- walking pace, but moving the entire 2 min.
4. Row- concentrate on mechanics and stroke rating/breathing

Thursday

““She just goes to this different place. She has something to prove. She decided to make a statement with the first part and she did.”….I’ve learned that you can’t place all your happiness on the Games. Obviously, it’s something we all aspire to do, it’s the ultimate goal, but there’s so much more to training.””
‘Whatever It Takes’

WOD:
A. Clean & Jerk skill
B. EMOM x 10 min:
1 Cln. deadlift + 1 Cln. pull (low hang-below knee) + 1 Cln. (low hang-below knee) +
1 Split jerk
(increasing weight each min/2 min)

Extra Credit:
EMOM x 10:
odd: 10 GHD/abmat sit-ups.
even: 10 GHD hip ext/supermans.

Wednesday

WOD:
Running ‘Grace’:
3 rounds for time:
10 clean and jerk (95,135)
400m. Run