Training Plan for Monday February 26, 2018

Tonight's schedule

Make-up heats for those who didn't do or want to re-do Crossfit Open 18.1


Warm-Up
500M row into 3 rounds of..,

8 scap pull-ups
12 banded face pulls
8 kip swings
5/arm DB High Pull
5/arm DB Push Press

then 2 rounds of 18.1
Rd. 1 @ 60%
Rd. 2 @ 80%

Rest 4-6 Minutes before Game Time


or

Olympic Lifting Open Gym Session

A. Hang Snatch
     3 reps on the minute for 3:00 at light-moderate weight

B. Overhead Squat
     - Work up to heavy set of 3 reps in 10:00 or less

C. Snatch Balance
   5 reps x 3 sets at light weight

Training Plan for Monday February 19, 2018

Skills Session

Snatch 

Toes to Bar 

Clean and Jerk

Workout(s)

A. Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

then, right into....

B. 

1-rep-max clean and jerk

6-minute time cap

Scaling.....

Rx’d 
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Training Plan for Monday February 12, 2018

Clean and Jerk Review
     - Different ways of barbell cycling in workouts: touch and go method vs. quick singles
     - 3 sets of on the minute 3 reps Touch 'n go Clean and Jerk @ light - mod. weight
      followed by....
     - 3 sets of on the minute 3 reps Quick Singles C&J @ same weight


Toes to bar Review
     - Basic Kipping Review
     - Progressing to Knees-to-Elbow and TTB


Workout

In 7:00 complete as many reps of possible of the following ascending ladder

3 Clean and Jerk
3 TTB

6 Clean & Jerk
6 TTB

9 Clean & Jerk
9 TTB

Continue this ladder in this pattern until time the 7:00 runs out!
   

Training Plan for Monday February 5, 2018

Thruster Review : Common Faults & corrections
     - Barbell warm-up to working weight


Rowing Common faults & corrections
     - Kick Swing Pull Drill
     - :30 row sprints


Workout

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Rx Thrusters - 95/65
Scaled L1= 75/55