MONDAY – 4/15/18

Metcon (AMRAP-Reps)

Every 5 min x3 Rounds: 

Run 400m

15 Snatches

Max TTB in remaining time. Immediately into: 

Every 5 min x 3 Rounds: 

Run 400m 

15 Cleans and Jerks (95/65)

Max TTB in remaining time

TUESDAY – 4/16/18

Weightlifting

Front Squat 

Warm up sets, right into: 

70% x 3 Reps

80% x 3 Reps

90% x Max Reps

*Next week is a 1RM test, so don't miss out!!

Metcon

14 min AMRAP

21 Wall Balls (20/14)

15 Cal Row

9 Deadlifts (225/155)

WEDNESDAY – 4/16/18

Weightlifting

Bench Press (5x5)

Start at 60% and climb

Do bent over row DB between sets (6-8 reps per side)

Metcon

15min to get as far as possible

50-40-20-10

Double Unders

Sit-ups

Immediately into: 

10-20-30-40-50

A:t/ DB Sntach 50/35

Pull-ups

RX 1+2-3-4-5 bar muscle ups instead of pull-ups

THURSDAY – 4/19/18

EMOM x 10

3 Power Cleans @ 70% of 1RM

10 Push Ups

EMOM x 10

12 American KB Swings (53/35)

12 Air Squats

ACCESSORY WORK

400m Farmer Carry (2) 53/35 KBs

SaturdayApril 28 and 29  Road to Regionals with Amador

8am HITCON

9am CROSSFIT

Team of 4 

Part A. Take turns Building to a 3rm Thruster
From the rack

Then,

Part B. AMRAP 20
In the same teams, rotate thru each station.

Station 1. Calorie Row (10/8)
⬇️
Station 2. Max rep Lateral Burpee over box
⬇️
Station 3. Max rep Thruster (95/65)
⬇️
Station 4. Rest

*********^^^^Athletes rotate when teammate finishes Cal Row.
SCORE is teams TOTAL REPS between all athletes (not including Calories rowed).
Example
Three people are always working and 1 is resting
Once cals are finished on rower - rotate 

10am / Competitor Class training

CROSSFIT

"HELEN"
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

9 Sets of 2 Tempo Repetitions
5 Seconds Down, 3 Second Pause in Bottom, Stand.
Loading is meant to be on the light to moderate side, as the difficulty in this squat is not the weight, but how it’s moved. Focus on our best movement here, and maximizing our positioning every inch of the way. Tempo’s are only as good as you make them – focus in,
Enter estimated/current 1RM Front Squat

There will be (3) waves, with each wave starting at 50%. On each wave, the final lift of each will grow in percentage.
Set #1 – 50% 1RM Front Squat
Set #2 – 55% 1RM Front Squat
Set #3 – 60% 1RM Front Squat
Set #4 – 50% 1RM Front Squat
Set #5 – 55% 1RM Front Squat
Set #6 – 63% 1RM Front Squat
Set #7 – 50% 1RM Front Squat
Set #8 – 55% 1RM Front Squat
Set #9 – 66% 1RM Front Squat

HIT-CON

Plyos, Agility, Sprints, Ladder Drill

CROSSFIT

SNATCH SKILLS
Skill #1 – Flat-Footed Snatch High Pull (Video)
5 Sets of 3, Light Load

Skill #2 – Muscle Snatch
4 Sets of 3, Light to Moderate Load

Skill #3 – Snatch Grip Push Jerk
3 Sets of 3, Moderate Load (from rack)

Hang Power Snatch
5 Sets of 3
Our aim is to control the loadings, and dial in our best technique, confirming the drills above. Treat each repetitions as if it is a heavy single attempt. Drop from the top of each.

Set #1 – 3 Reps @ 60%
Set #2 – 3 Reps @ 65%
Set #3 – 3 Reps @ 70
Set #4 – 3 Reps @ 75%
Set #5 – 3 Reps @ 80%

"SATANS WHISKERS"
3 Rounds:
10 Chest to Bar Pull-Ups
10 Front Squats (135/95)
10 Burpees

HIT-CON

Cindy Mashed Up
Pull Ups – Push Ups – Air Squats
Advanced is 100-200-300
Intermediate is 75-150-225
Beginner is 50-100-150

CROSSFIT

3-POSITION CLEAN + JERK
All Cleans today are Power.
3-Position Power Clean + Split Jerk
=
1 Hang Power Clean (mid-thigh)
1 Hang Power Clean (knee-level)
1 Power Clean (from the floor)
Finish with a single Split Jerk

Set #2 – 1 Complex @ 55% of 1RM CJ
Set #3 – 1 Complex @ 60% of 1RM CJ
Set #4 – 1 Complex @ 65% of 1RM CJ
Set #5 – 1 Complex @ 70% of 1RM CJ
Take (3) additional sets to build to a heavy, stay across at 70%, or any combination in between.

"DROP DEAD"
4 Rounds of “Tabata” at each station.
Station 1 – Box Jump Overs (24/20)
Station 2 – Deadlifts 155/105(135/95)
Station 3 – Box Jump Overs (24/20)
Station 4 – Deadlifts 155/105(135/95)

Friday Night Team WOD 530p

CROSSFIT

On the Minute x 12
Odd Minutes – Recovery Row. Conversational pace. Relaxed.
Even Minutes – Paces below, based off your estimated/current 2K row time.

Minute 2 @ 10 seconds above 2K Pace
Minute 4 @ 8 seconds above 2K Pace
Minute 6 @ 6 seconds above 2K Pace
Minute 8 @ 4 seconds above 2K Pace
Minute 10 @ 2 seconds above 2K Pace
Minute 12 @ 2K Pace

CROSSFIT

For Time:
10-9-8-7-6-5-4-3-2-1:
Kettlebell Swings (53/35)
Burpees
30 Double-Unders after each round.

"BIKE BUFFET"
“Bike Buffet” Part #1
AMRAP 4:00
15-12-9: Wallballs (20/14)
12-9-6: CTB Pull-Ups
Time remaining, Max Calorie Assault Bike/rower
– Rest 4:00 –
“Bike Buffet” Part #2
AMRAP 4:00
15-12-9: Wallballs (20/14)
12-9-6: Toes to Bar
Time remaining, Max Calorie Assault Bike/rower
– Rest 4:00 –
“Bike Buffet” Part #3
AMRAP 4:00
15-12-9: Wallballs (20/14)
12-9-6: Pull-Ups
Time remaining, Max Calorie Assault Bike/rower

HIT-CON

5+5 Goblet step back lunge 88/62
10 Jumping lunges
100m run
Rest 1 min.
10+10 Goblet step back lunge 70/53
10 Jumping Lunges
100m run
Rest 1 min.
15+15 Goblet step back lunge 62/44
10 Jumping Lunges
100m run
Rest 1 min.
20+20 Goblet step back lunge 53/35
10 Jumping Lunges
100m run
Rest 1 min.
25+25 Goblet step back lunge 44/26
10 Jumping Lunges
100m run
Rest 1 min.

CROSSFIT

"ADDERALL"
Part #1 – In a 10:00 Window:
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks(135/95) (115/80)(95/65)
— Rest 3:00 —
Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)(95/65)(75/55)
— Rest 3:00 —
Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)(75/55)(55/35)

CRSOSSFIT

partner WOD

15 minutes to establish 1 rep push press
WOD
15 min amrap
1 mile run both run 1 mile each
time remaining max efforts bench press
185/135 135/95 95/65

Team WOD 530p

CROSSFIT

"CHIQUITAS"
15 KBS, 15 TTB
10 KBS, 10 TTB
5 KBS, 5 TTB
800 Meter with vest and plate, sandbag total should be (50/35)
5 KBS, 5 TTB
10 KBS, 10 TTB
15 KBS, 15 TTB
KBS – Kettlebell Swings, Rx loading at 70/53 53/35
On the Minute x 11 (2 rounds)
Minute 1 – 9 Deadlifts @ 50% of estimated 1RM DL
Minute 2 – 40 Double-Unders
Minute 3 – 7 Deadlifts @ 70% of estimated 1RM DL
Minute 4 – 15 AbMat Sit-Ups
Minute 5 – 5 Deadlifts @ 90% of estimated 1RM DL
Minute 6 – Rest

CROSSFIT

VEST TRIPLET" (MODIFIED)
2 Rounds, wearing a weight vest:
400 Meter Run
24 Air Squats
12 Box Jump Overs (30/24,24/20″)

finish with a third 400m Run

HITCON

"Karen"

150 wall balls for time

CROSSFIT

"BAR FIGHT"
12 Clean and Jerks (185/135)(155/105)(135/95)
Into 
2 Rounds of:
15 TTB
12 CTB
Into…
12 Clean and Jerks (155/105)