Training Plan for Monday April 30, 2018

A. Snatch
   3 Reps @ 50%
   3 reps @ 60%
   3 Reps @ 70%
   3 Sets x 3 Reps @ 75%

B. Snatch Pull
    85% of your 1RM Snatch x 4 sets x 5 reps

C, Snatch Grip Push Press
   5 sets x 5 reps. Work up to challenging weight

Training Plan for Monday April 23, 2018

A. Clean Complex of the following...
     1 Clean Grip Deadlift + 1 Clean Pull + 1 Hang Clean

     8 sets, work with light to moderate weight

B. Strict Press   1-1-1-1-1

C. Push Press    3-3-3-3-3

D. Push Jerk      5-5-5-5-5

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

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")

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

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

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.