9/24

Weakness:

3 x 10 T2B and 3 x 8 K2E (make sure you touch your knees to the elbows, this really requires you to engage your lats)

Snatch Supplement: 5 x 5 Sotts Press (focus on external rotation and armpits facing forward- will be extremely light)

Skill: EMOM 10 Min: 3 Squat Snatches @ 60-70% 1 RM

Strength: 4 x 400 M Sprint (2:1 rest/work)

WOD: 10 Minute AMRAP

15-12-9 225#/155# DL/HSPU as many times as possible 

10 minute row cooldown 

9/23

*Make sure you are looking at the resources provided on the other pages of the blog and including daily cooldown/mobility as well as the ankle, hip, and shoulder strengthening exercises that I have posted links to.

Weakness:

Option A. Kipping HSPU 3 x 10

Option B. 10 minutes Double Unders 

Strength 1: 5 x 3 Strict Press, percentages off 1 RM (65,70,75,80,80) 90 seconds rest between

Strength 2: 

3 Rep Pause Back Squat (percentages off your 1RM)

5 sets (55,60,65,65,70 percent)

WOD: Rotating EMOM for 24 Minutes

A. 12/8 C2B pull-ups (guys/girls; kipping/butterfly)

B. 6 Thrusters 135#/95#

C. 7/4 Strict Chin-ups or 10 Ring Rows

D. 12 Wallballs 20#/14#

Core: 5 x Max Effort L-Sit hold from bar or ME L-sit on parallettes (rest 90 seconds between each set) 

9/22/13

30-60 Minutes of mobility 

Enjoy the rest of your Sunday

9/21/13

Optional Saturday:

Weakness: 10 Minutes of weakness work

Strong'ness': 10 minutes to work on something you are good at

Every 90 seconds for 12 Minutes:

3 Snatches, adding weight working to a heavy 3

Speed: EMOM for 8 Minutes: 40 yard sprint

WOD: 'Coe': 10 Rounds

10 Thrusters 95#/65#

10 Ring push-ups (Mod: regular push-ups)

9/20/13

Weakness:

Option A: 3 x ME Pull-ups (90 seconds rest between)

Option B. 5 x 3 High Hang Squat Snatch (light weight, speed under the bar)

Skill: 10 Minutes to work up to a heavy single split jerk with perfect technique 

Efficiency: EMOM for 10 Minutes: 

3 Push Press (90% 1RM Press or 60% 1RM Push Press)

WOD:

Max Effort Plank Hold:

rest 2 Minutes

5 Rounds:

5 Wall Walks 

10 OHS @50% 1RM or 65% 1RM Snatch

rest 2 Minutes

Max Effort Plank Hold

Endurance (only complete if you are taking off Saturday): 2 Mile Run 

9/19/13

Weakness:

Option A. EMOM for 5 Minutes: 10 Pistols (each leg)

Option B. 4 x ME L-sit on parallettes  or L-hold from bar

Skill: 6 Sets 1 SS + 1 Hang Squat Snatch (60,65,70,70,75 percent 1 RM)

Strength: Every 90 seconds for 12 Minutes: 3 Front Squats

sets 1-3: 60% 1 RM FS

4-6: 65%

7-8: 70%

WOD: 

4 Min AMRAP

10 Lunges 135#/95# (each leg)

20 Wallballs 20#/14#

30 T2B 

Rest 4 Minutes

4 Min AMRAP

10 Lunges 135#/95# (each leg)

20 Wallballs 20#/14#

30 T2B 

Rest 4 Minutes

4 Min AMRAP

10 Lunges 135#/95# (each leg)

20 Wallballs 20#/14#

30 T2B 

9/18/13

Skill: 15 Minutes of Running skill and drills (reference CrossFit Endurance)

Active recovery: 15-20 mintues swimming, biking, rowing, airdyne, running with goeal of 70-80% output (120-150BPM Heart rate)

Mobility: 30 Minutes- 1 hour prioritizing trouble spots

Self education: 30-45 minutes researching technique and efficiency and anything else relevant to CrossFit or Strength and Conditioning (CF endurance, Gymnastics WOD, mobility WOD, CrossFit Journal, project mayhem on youtube, etc)