WOD for Tuesday 3/20/2012

Warm-Up

          - 100M Run

          - 10 Wall Squats

          - 10 Wall Angels

Skill Review

          - Snatch Push Press

          - Overhead Squat

          - Snatch Balance

WOD:

I. "Balance Complex" (courtesy of Crossfit Reebok One)
     - Work up to a Max Weight for one complex. Must complete the complex with same weight on the bar without putting it down.

     - Each complex consists of...

          - 3 Snatch Push Press

          - 2 Overhead Squats

          - 1 Snatch Balance

II. Core Work

     - Abs : 3 sets of 10 reps (choose from the following)

          - GHD Sit-Ups

          - Toes to Bar (strict or kipping)

          - Knee Raises

     - Posterior Chain : 3 sets of 10 reps (choose from the following)

          - Glute Ham Raises

          - Back Extension

          - Good Mornings

WOD for Tuesday 3-13-2012

Warm-Up:
     - 2 Rounds of
          - Run 200M or Row 200M
          - 10 Wall Angels
          - 10 Wall Squats

Skill Transfer
          - Scarecrow Snatch
          - Jerk Balance

WOD:
          - Snatch : 3 sets of 3 reps at no more than 65% of 1RM. Focus on technique rather than load

          - Clean and Jerk: 7 heavy singles

WOD for Tuesday 3-6-2012

Warm-Up

     - 3 Rounds of
          - 150M Row
          - 10 PVC Overhead Squats
          - 10 Push-Ups

Skills:
     - Review of Split Snatch
     - Review of Overhead Squat

WOD:
     - Split Snatch: 8 Rounds of 2 Reps on the Minute. Work up to 85%

     - Overhead Squat: 5 sets of 3 @75-80% of 1RM

WOD for Tuesday 2-28-2012

Greek Weightlifting legend Pyrros Dimas.

Warm-Up

     - Row, Airdyne or skip for 3:00 at light intensity

Skills:

     - Jerk Progressions

WOD:

     A1*. Jerk (taken out of rack): 7 heavy singles
     or
     A2*. Snatch Pull: 5 sets - 2 sets of 3 reps @ 90%, 2 sets of 3 @ 95%, 2 sets of 3 @ 100%

     B. Power Snatch: 6 sets of 2 reps @ 80%

* If you did today's Comp. WOD with Clean and Jerks then choose A2

WOD for Tuesday 2-21-2012

Warm-Up: Row or Airdyne for 3:00


Skills:
     - Jumping/ Landing Footwork Drills
     - Burgener Warm-Up (Clean Grip)
     - Tall Clean


WOD:
I. On the minute, every minute, complete 2 squat cleans for 15min.
     - First 5 Minutes target 70% of 1RM Clean
     - 6-10 Minutes target 80%
     - 10-15 Minutes target 85% 

II. Core Work:
     - 3 sets of 15 Back extensions
     - 3 sets of 8 strict toes to bar (or scale to knee raises)

WOD for Tuesday February 14th, 2012

Mike "The Diesel" Dillon gets after it!

Warm-Up:
     - 3:00 Easy Airdyne or Row

Skills:
     1. "First Pull" skill work
     2. Coach B. Snatch progressions
     3. Snatch Balance Progessions

WOD:

     I. Snatch Balance
          - 5 sets of 2 reps @ 85% of your 1RM Snatch

     II. Halting Snatch Deadlift/Mid-Hang Snatch complex
          - 5 sets of 2 reps, working up to about 65-70% of your 1RM Snatch

WOD for Tuesday 2-7-2012

                                                                    Overhead Squats!!!


Warm-Up: 2 Rounds of....
5 Overhead Squats
10 Dislocates
250M Row

Drills:
Coach B Progression
Sots Press

WOD:
Muscle Clean: 5 sets of 3 reps (start at around 50% of best clean and work up)
Overhead Squat: 7 Heavy Singles