Sunday, April 15, 2018

Training Plan for Monday April 16, 2018



A. Snatch Complex of the following...
     - 2 Power Snatch (from floor) + Overhead Squat
     - Work up to heavy weight in 6 sets or less

B. Clean Complex of the following
     - 2 Power Clean (from floor) + 1 Jerk
     - Work up to heavy weight in 6 sets or less

*** Optional Accessory Work ****

C1. Strict Pull-Ups*
     - 5-10 Reps x 3 sets
     * If you can't do pull-ups, sub with Lat Pull-Downs

C2. Turkish Get-Ups
     - 3 reps each side x 3 sets. Use "moderate" weight

Sunday, April 8, 2018

Training Plan for Monday April 9, 2018

A. Split Jerk
     - 5 sets x 3 reps @ moderate weight, focusing on perfect footwork

Clean Pull
     - 3 sets x 3 reps @ 90%

C. Overhead Squat
     - 7 heavy singles (does not have to mean "MAX")

Sunday, April 1, 2018

Training Plan for Monday April 2, 2018

A. Snatch
     - 5 Clusters of 1.1
     - Start at 50% and build from there

B. Snatch Deadlift from Deficit
     - 3 sets x 3 reps @ 90% or more
     - Use 15# bumper plate to stand on or (2) spacer boards

C. Snatch Balance (taken out of rack)
     - 5 sets of 3 reps @ light weight

     - Practice punching down UNDER the bar as opposed to pressing up, then squatting

Sunday, March 25, 2018

Schedule for March 26, 2018

Last week of CrossFit Open make up


Workout is....

AMRAP 7:00

3 Thrusters, 3 Chest to Bar Pull-Ups
6 Thrusters, 6 CTB Pull-ups
9 Thrusters, 9 CTB
12 Thrusters, 12 CTB
....continue on this rep scheme until time expires

Men's weight = 100#
Women's weight=65#

Scaling options available

Sunday, March 18, 2018

Schedule for March 19, 2018

CF Open 18.4 Last Chance workout



Workout 18.4 is...

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

Sunday, March 11, 2018

Schedule for March 12, 2018

Overhead Squat Review. Then...

CF Open Last Chance 18.3 Workout

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Time cap: 14 minutes

see Link for Standards and Scaling

Sunday, March 4, 2018

Schedule for Monday March 5, 2018 6:35 -7:30

Squat Clean Review. Then.....

Open Gym or CF Open 18.2 Last chance workout

12:00 Time cap

18.2A Ascending Ladder of...
     1-2-3.....8.9.10 Dumbbell Squats (50/35)
     1-2-3.....8.9.10 Bar Facing Burpees

followed by

18.2B 1 Rep Max Clean


PLEASE GO TO CROSSFIT GAMES WEBSITE FOR DETAILED REVIEW OF STANDARDS AND SCALING