Off Season: Day 26

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

A.) Three sets of:

Snatch @ Hip x 3 @ 60% (rest 60 seconds)

B.) Four Sets of: 

Snatch Pull + Hang Snatch + OHS (2 + 2 + 2) @ 80-85% (Rest 2-3 min)

C.) Front Squat: 

5 ×2 every 90 sec @ 80%

D.) Every 90 seconds complete: 

3-5 Burpee Bar MU (sub pull-ups) x 6 sets

E.) MetCon:

AMRAP in 8:

5 Power Snatch (135/95)
10 Ring Push-ups

Rest 4 minutes

AMRAP in 8:

3 Hang Power Clean (185/135)
6 Bar-Facing Burpee

Off Season: Day 25

A.) Six sets of: Snatch from floor + hang snatch + OHS: 

Set 1: 60%/2+3+2, 

Set 2: 70%/2+2+2, 

Set 3: 80%/2+1+2, 

Set 4-6: 85% - 90%/1+1+2 (Adjust loads based on feel)

B.) Front Squat: 5×5 @ 80% (rest 2 minutes)

C.) Deadlift (Banded): 7 x 3 @ 40% (Rest exactly 45 sec between sets)

-Use band that allow for FAST Deadlift. 

D.) 5 Rounds for time(s):

250m row
5 Power Snatch (135/95)
10 TTB
Rest 3 min

Closer to the edge

Today's mobility video:

Squatting with your feet turned out? 

- Kelly Starrett

A.) Snatch Complex

Power Snatch + Squat Snatch from blocks 

- Set up blocks so the bar starts at your knees. You can drop and reset between reps. Work up to a heavy, but not max set.

B.) Metcon 

3 Rounds for time of:

500m Row
21 Power Snatches, 115/80

C.) Skills 

Work on Deficit HSPU

D.) Squats 

Front Squats (5 x 5)

- Can do same weight across, or ascending. Athlete's choice.

E.) MetCon: EMOM x 15 minutes

Min 1: 5 Wall Balls (30/20) + 5 Power Cleans, 135/95
Min 2: 5 Wall Balls (30/20) + 5 T2B
Min 3: 5 Wall Balls (30/20) + Push Jerks, 135/95

- Repeat the sequence for 15 minutes.

No Excuses

We have been program jumping for a little while now. Although we have seen great success even though everyone says not to, I plan on following along with CompetitorsWOD for the next month and seeing how we progress. Ben Bergeron is one of the best coaches out there. 

I may throw in some extra work that I feel we need, but his programming will be the basis of what we do for the next month. Feel free to follow along with us.

Article:
How NOT to RDL

by: Mike Robertson

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

A.) Snatch: Work up to today's heavy 3-position Snatch

Position 1: Pockets
Position 2: Above knees
Position 3: Below knees

B.) Clean : EMOM x 12: Wave Ladder of 1 Squat Clean + Split Jerk.

(Stick and hold the overhead position in the split jerk, and the overhead position with feet together, for as longer than necessary.)

Min 1: 75%
Min 2: 80%
Min 3: 85%
Min 4: 80%
Min 5: 85%
Min 6: 90%
Min 7: 85%
Min 8: 90%
Min 9: 95%
Min 10-12: 85%

C.) Gymnastic Benchmark: Max Strict T2B 

- no kipping

D.) MetCon: For time,

200-150-100-50 Double Unders
100-75-50-25 Air Squats  

Double Ladder

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10
Romanian DL x 10
Squatting Muscle Snatch x/ Trap Raise x 10
Overhead Squat x 10
-add weight-
Muscle Snatch (From Hip) x 8
Halting Power Snatch (Pause below knee and mid thigh) x 8
3- Second Snatch x 8

A.) 6 sets of: Snatch Complex 

(Rest as needed) 

Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch

B.) Front Squat 3 x 3 (Wendler week 2)

(rest 3-5 minutes between WORK sets)

Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Front Squat is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

C.) EMOM for 10 Minutes: 

Squat Clean + Front Squat with 3 second hold in the bottom position

D.) Superset: 3 Sets of,

Hip Extension/Leg Curl x 12

Plank Hold x 60 seconds

-Rest 60 Seconds-

E.) MetCon: Double Ladder: 10-1, 1-10

Air Squat

Push-ups

- Complete in descending reps down to (1) Air Squat and (1) Push-up, then complete in ascending order back to (10) and (10).

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Announcements:

*Join us November 9, 2014 for the Chesapeake 10k Across the Bay!, Sign up for the waiting list. Registration re-opens in March.
__________________________________________________________

*Reebok CrossFit ONE ROAD TRIP! 

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

Talk is cheap. Squat deep.

Strength: Back Squat (3 x 3)

(Wendler Week 2, cycle 2)

(Rest 3–5 minutes between WORK sets)

70% x 3 +10lbs

80% x 3 +10lbs

90% x 3 +10lbs

-Percentages based off of 90% of your (1RM) PLUS 10lbs (ex. if your max Back Squat is 225#, your percentages will be based off of 90% of 225# + 10lbs (205# + 10lbs).

Strength: In only 5 attempts, build to a heavy Muscle Snatch

Strength: Five sets of: Hang Snatch x 1 rep @ 75-85% of 1RM Snatch

(Rest as needed)

Strength (Complex): 5 total rounds of:

1 Snatch DL
1 Hang Snatch
2 OH Squats
1 Snatch Balance

- Use a weight that you can perform every rep perfectly.

- This is meant more for practice than load.

MetCon (Time): 25 Days of Christmas day 2

For Time: Row 50 Calories