December 5, 2013

Snatch /conditioning

Warm-up) 2 rounds each Alt. with partner, spend 60 secs on C2 while the other works on hip mobility; hip opener lunge each leg

Mobility) overhead and pec stretch with band

WOD A) Snatch + Snatch Balance + Overhead Squat: 15 mins to work on technique. Fast and smooth is the goal today, not weight. 95 lbs

WOD B) “CrossFit Games Open WOD 11.4”

10 min AMRAP:
60 Bar Facing Burpees
30 Overhead Squats 120/90lb
10 Muscle Ups (Mod: 20 Pullups/20 Dips, divided any way) 72 RX

December 4, 2013

Strict press / Accessory Upper body press / scap-jack

Warm-up/Mobility)
Band Pull-aparts/presses
Banded shoulder stretch on pullup bar: front, back, overhead x 30 secs each

WOD A) Shoulder Press: 5×3 @ 75%+ @ 31X2 tempo 70 lbs

WOD B) 4 Rounds:

150m sandbag carry – front rack 70/45lb (150m = up Cambie street, to alley & back)
Close Grip Bench Press (elbows brush your sides) x 6-8 reps – heavy as possible (approx. 65-70% 1RM) 95 lbs
Ring Row x 4-5 reps @ 5155 tempo (Elevate feet if possible, high as possible)
-Rest 60 secs-
*Record bench press weight

WOD C) 2 sets:
KB Arm bar x 4-5 reps each arm with 3-5 second hold – heavy
ATYT with light plate or bands x 8-10 reps

December 1, 2013

Warm-up: Junkyard dog + Bergener Warm-up

WOD A) 7 x (3 Hang Snatch high pulls + 1 Squat Snatch)
(Keep it relatively light here, work on full vertical extension on every rep) 95 lbs

WOD B) 5 x 3 Snatch grip deadlift 105 lbs
(Work up to a heavy 3, but keep snatch start position and torso angle a priority)



DATE – Sunday - WOD

Warm-up: Dynamic warm-up

Mobility: Shoulder mobility

WOD A) Gym skill session (15 mins)
3 sets:
A1) Max set unbroken muscle up’s (banded transition work, kipping pull-up/dip practice)
A2) Max set kipping HSPU (Sub 5-7 controlled negatives)
A3) Max Rope climbs in 1 min
Rest as needed between efforts

WOD B) 10 rounds for max Cals + Reps (20 min) 148 RX
30s Row for Cal
30s Rest
30s AMRAP Burpees
30s Rest