The posts will be a little different during the Open weeks. They will give a suggested approach for the week with a plan to do the open workout Saturday. This week, however, will have the Open workout performed on Friday.
Monday High Volume Heavy Oly lifts Tuesday high intensity but lower volume gymnastics skills emoms Wednesday get heart rate elevated and stay fresh and mobile air dyne or rowing intervals Thursday Off, ice bath foam rolling, epson salt ect. Friday Open WOD Saturday if you do not plan to repeat open wod, then high volume today is going to be your 2nd most important training day of the week with Monday being the most important Sunday OFF
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Open starts next Thursday. Stay hydrated, mobile, and fresh. Mon A. BS 3, 2, 1, 3, 2, 1; rest 3mins
rest as needed
For time all out Row 250m 15 KBS 2/1.5pd 25 burpees 15 KBS 2/1.5pd Row 250 rest 12 min X 2 Tuesday A. Squat snatch build to a max + for time 10 Squat snatch 65% of A 10 Squat snatch 70% of A 10 Squat snatch 75% of A 10 Squat snatch 80% of A rest 20mins 10mins max cals AD Wed/Thur A. emom - clean and jerk TnG x 3 start at 115# add 10# every min until tough triple
3 sets 80% 90% 100% Row 200m 10 CTB chin ups 10 clean and jerks 95 10 CTB chin ups 10 clean and jerk 95 70 DU rest 5mins Friday A. OHS 10, 10, 10; rest 2mins 80% effort + 30 MU for time + Row 30sec 97% effort rest 4mins x 3 Saturday Build to heavy thruster Framrap
Monday
A. BS @3 sec neg; 2, 2, 2, 2, 2; rest 2-3mins B. close grip bench press ; 5, 4, 3, 2, 1; rest 3mins + 10min amrap 60 bar facing burpees 30 OHS 120/90# 10 MU Tuesday A. PC build to a max in 10mins rest 3mins B. PC amrap 4mins 90% of A rest as needed 4 min cap 5 rounds for time 8 clean and jerks 95 35 DU Thursday 3k for time attend rowing and skip Thursday Friday 5min 80% effort 10 box jumps 24 sd 10 kbs 1.5 rest 5mins 5mins 90% effort 7 push press 115 7 CTB rest 10mins 5mins 100% effort 10 thruster 75/45# 7 burpees Saturday Build to heavy power clean and push jerk 7:00 AMRAP 3 CJ 135 3 TtB 6 C&J ... Monday
Row 1k for time rest 20mins Row 1k for time Tuesday PS build to a tough single in 6sets rest as needed + 5mins 15 PC 135 15 PC 185 15 PC 235 15 PC 285 Thursday Even if you are not following today's program with the competitor class sign up for the class if you are working out between 5:30-7:00 and I (Brandon) or a coach will be able to answer questions and help during your traning. A. FS 2, 2, 2, 2; rest as needed + 10min amrap 15 burpees 60 DU Friday A. build to a 1rm wtd chin up pronated (compare to last weeks supinated) + 10min amrap 75 PS 75 50 wall balls 20 25 MU Saturday We will retest Open WODs on Saturday! Build to a heavy-ish deadlift (85-90%) Open 11.2 15:00 AMRAP 9 DL 155 12 HR pushups 15 24" box jumps |
Brandon EckerThis blog will primarily serve those who wish to compete in CrossFit in some form. Archives
April 2017
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