Announcements:
The CrossFit Games Open kicks off March 11th! Get registered and get ready for Friday night lights March 12th, 19th and 26th!
Dr Coach Jereme and his team are hosting a mobility prep workshop for the open! Check out move event details by clicking HERE and get ready to crush the OPEN!!!
Strength & Conditioning:
A.) Front Squat
B.) A little bit of everything..
(0-4min)
AMRAP:
50 Push Press 95/65
50 Hang Power Cleans (95/65)
(5-9min)
AMRAP:
40 Second Plank
40 Double Unders
(10-14min)
AMRAP:
30 Plate Ground To Overhead 45/25lb.
30 Thrusters (95/65)
(15-19 min)
AMRAP:
20 Handstand Push Ups
20 DB Snatches (50/35)
(20-24 min)
AMRAP:
10 Pull-ups (ADV Chest to bar)
10 Burpees to Pull Up Bar
AMRAP:
50 Push Press 95/65
50 Hang Power Cleans (95/65)
(5-9min)
AMRAP:
40 Second Plank
40 Double Unders
(10-14min)
AMRAP:
30 Plate Ground To Overhead 45/25lb.
30 Thrusters (95/65)
(15-19 min)
AMRAP:
20 Handstand Push Ups
20 DB Snatches (50/35)
(20-24 min)
AMRAP:
10 Pull-ups (ADV Chest to bar)
10 Burpees to Pull Up Bar
*Notice that there is a 1min. rest between each section.
*For the burpees guys should jump about 6 in ladies about 4 in.
*It’s always hard to plan workouts the day before the open. But I think this should be fun and not wear anyone out too much but give us a little practice with a bunch of different common movements we see in the open.
Sweat:
35 min to get as far possible…
30 Devil Press 45/30s
Run 1 mile
60 Toes-To-bar
Run 1 mile
90 Burpees
*Post that time if you finish!
*Similiar style to the CrossFit HERO WOD called “Glen” … But Sweat style 🙂
Daily D:
For Time:
100 DB Deadlifts 70/50lb.
*EMOM 30 Double Unders
*Start with 30 Double Unders
100 DB Deadlifts 70/50lb.
*EMOM 30 Double Unders
*Start with 30 Double Unders
If you have heavier weights and you’d like to try it, then go for it. I think a lot of advnaced people can do 80-100lbs. Women may be able to hit 60-70lb DBs. Let me know!
Metcon
Metcon (Time)
Rest as needed before this piece…
Tabata DB Russian Twists (35/20lb)
20sec. of work x 10sec. of rest until you hit 100 reps. Left +Right +1 rep.
3-5 Front Squats (out of the rack)
Immediately into;
3-5 Power Cleans or Snatches
Rest 2min. Repeat For 3 Total Sets.
*Squats act as a primer and only need to be 70-80% effort. When you grab that bar for the oly lifts you’ll feel how nice that transition is.
*Letting you choose the lift today to create a more universal fun factor 😉
*Advanced athletes should work on squat cleans or snatches.