10/18

Skill 1: 15 Minutes working on Atlas Stone Ground-to-shoulder technique (goal is to progressively add weight and accumulate no more than 25 reps)

Skill 2: 10 Minutes Working on Rope Climb Technique. Then, 2 x Max Effort Rope Climbs in 2 Minutes (Rest 60 Seconds between efforts)

Strength: Alternating Every 90 Seconds for 12 Minutes (unbroken only):

A. Max Effort Strict HSPU

B. Max Effort Strict Pull-ups

C. Max Effort Kipping HSPU

D. Max Effort Kipping/Butterfly Pull-ups

3 Rounds: 

21 KB Swings 70#/53#

15 Deadlift 245#/165#

9 Burpee

*2 Minutes Rest Between Rounds

Then, Immediately Following Last Round: 125 DU for Time
*Note total time and DU split time

10/17

Skill: 5 x 2 Snatch (power or squat, whichever needs more work- working up to 75%)

Strength 1: Every 60 seconds for 8 Minutes: 3 Front Squats
sets 1-3: 70% 1 RM FS
4-6: 75%
7-8: 80%

WOD:13 Minute Ascending ladder (3,6,9,12,etc)
OHS 135#/100#
T2B

Cooldown: 10 Minute Row, Accumulate 50 Hip Extensions in as few sets as possible (http://www.youtube.com/watch?v=3xc9k8k6ZxY)

10/16

1. Active Recovery: spend 30-45 mintues swimming, biking, rowing, airdyne, running with goeal of 70-80% output (120-150BPM Heart rate)

2. Mobility: 30 Minutes- 1 hour prioritizing trouble spots

3. 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) 

10/15

5 Min working on Proper Breathing Technique- http://www.youtube.com/watch?v=PJX1CyjbMic

Gymnastics: 10 Minutes working on Muscle-up Progressions and 2 x Max Effort Muscle-ups if you have them

Skill: Snatch Balance, 15 Minutes to work up to a heavy set of 3

Strength: Alternating Every 90 Seconds for 12 Minutes

A. 5 Rep Bench Press (heavy)

B. 5 Rep Bench Isometric Rows (8-10 second hold) pick appropriate weight http://www.youtube.com/watch?v=HuPLrl2AOCE

WOD: 6 x 200 M Hill Sprints (recovery is time spent walking back to the 400 M turnaround)

Core: 3 x 25 Weighted abmat sit-ups 20#/14# (rest 90 seconds between efforts)

10/14

Warm-up:

5 Bear Complexes 95#/65# (perfect form)

2 Minute Plank hold

2 Minute Squat hold 95#/65#

Skill: 15 Minutes to establish a 1 RM Clean & Jerk

Strength: Pause Back Squat (percentages off your 1RM)

(3 reps @70, 3 reps @75, 3 reps @80, 2 reps @85, 2 reps @85)

WOD:
A. 8 min AMRAP:

3 KB OHS (2 KB @ 45#/26#)

5/5 One arm DB Snatch 65#/30#

B. Immediately following AMRAP, for time: 75 Wallballs 20#/14#

Core: 3 Rounds (NFT)

15 TTR 

Max Effort Plank w/ plate (45#/25#)

10/12

10- 15 minutes of weakness work: 3 Options

A. Muscle-up progressions

B. Double under practice

C. Overhead Squat: work up to a heavy set of 3 but while maintaining perfect form

10-15 Minutes of Strong'ness' work (something you are good at)

WOD: 

400 M Run

3 RDS:

3/side split jerk (165#/105)*may use rack

6 C2B

400 M Run

4 RDS:

4 DL 275#/185#

4 Deficit HSPU (2 x 45#/25# plate deficit)

400 M Run

10/11

10-15 minutes weakness work: 2 Options 

A. Work up to a heavy 3 on bench press

B.  3 X Max Effort Ring Rows (rest 90 seconds between efforts)

Strength: 6 x 2 Muscle Snatch

WOD: 

EMOM for 12 Minutes (alternating)

A. 5 Power Cleans @ 70% 1RM

B. 200 M Row

Rest 4 Minutes, then:

4 Rounds

60 Seconds Max Wallballs 

60 Seconds Rest

Rest 4 Minutes, then:

EMOM for 12 Minutes (alternating)

A. 20 T2B

B. 10 Walking Lunges 95#/65#