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

Training Plan for Crossfit Open Prep January 29, 2018

Pull-Ups Review 

Kipping Review – Arch to Hollow 

Kipping pull-ups and how to cycle 

Butterfly Kip 

OHS Review 

Body Mechanics 

Overcoming mobility limitations with grip adjustments 

WOD Gameplan- We'll discuss best way to attack this workout based on individual strengths/weaknesses 

Workout 

  2 rounds of: 

   10 overhead squats 

   10 chest-to-bar pull-ups 

Rest :90 

  2 rounds of: 

   12 overhead squats 

   12 chest-to-bar pull-ups 

Rest :60 

   2 rounds of: 

   14 overhead squats 

   14 chest-to-bar pull-ups 

Scaling: 

L1 = Front Squat 95/65,  Jumping Pull-Ups 

L2= OHS 65/55   ;  Chin over bar pull-ups 

L3 = OHS 95/65; Chest-to-bar pull-ups 

Training Plan for Monday January 22, 2018

A. Muscle Snatch
     - 5 Clusters of 1.1. Work up to challenging weight

B. Overhead Squat
     - Work to a 10 rep max in 4 sets or less

C. Snatch Grip Romanian Deadlift
     - 3 sets of 6 - 8 reps @ 60% of best Snatch

Training Plan for Monday January 15, 2018

A. Halting Snatch (Power or Squat). This is done with a 1 count pause at power position, followed immediately by a snatch at full speed.
     - 5 sets of 3 building in weight. Finish with 2 singles @ 80-90%

B. Press-Jerk Complex
     - 1 Push Press + 1 Push Jerk + 1 Split Jerk
     - 6 sets of above. Start at 60% and build

C1. Back Extensions
     - 12-15 reps x 3 sets. Rest 1:00

C2. Turkish Get-Ups
     - 6 reps (3 each side) x 3 sets. Rest 1:00

Training Plan for Monday January 8, 2018

A. Tempo Power Clean
     - 5 sets of 3 reps, building in weight. Then 2 singles @ 90%

B. Jerk Drive
     - 3 sets of 3 reps @ 105% of best Jerk

C. Split Jerk
     - 3 reps @ 60%
     - 3 reps @ 65%
     - 3 reps @ 70%
     - 3 reps @ 75%

D. Overhead Squat
     - Build to a heavy single. 10:00 time limit