CrossFit South Bend

Alright. Given that the open wod is going to make this place kuh-RAY-zee today, I’m changing up our programming to the following. It’s not what I originally wrote, but we’re rolling with the Open punches and we’ll get some serious skills drilled. So here we go:

A) Clean and jerk skills. Like a lot of them. Don’t worry, I have a list. And it’s great. 

B)  20min to find 2RM clean and jerk. We will be doing this with likely 2 or 3 barbells. Be prepared to partner up and move the weights quickly.

C)  partner WOD, 3 rounds each. 2:00 to perform 15 burpees, max Russian twist with remaining time. 

Man, I missed you guys last week! But have no fear, I am back, and you’re stuck with me for a while. Next Saturday (4-4-15) is max out day!! We’re hitting some 2RMs this week to help give us an idea of where we are at. Next cycle will be loads and loads of skills and drills – we’ll be going back to the basics for a few weeks! (NOTE: that does not mean “take it easy for a few weeks”…) 🙂

A) 2RM jerk, 3×3@90%

B) 2RM OHS, 3×3@90%

C1)  *I remember how sore you guys were after these last time! So if you are doing the Open and are concerned about destroying your abs/hamstrings, scale it back* 3×12 3-sec negative GHD sit-ups

C2)  3×12 stiff-legged DL (try to increase weigh from 3/4, even if it’s 2.5 or 5#)

A)  Power snatch – 2 RM, 3×2@90%

B)  Front squat – 2RM, 3×2@90%

C) 3 rounds (make every rep explosive!): 10 no push-up burpees, 10 box jumps (land in quarter squat, don’t stand up until your base is solid), 30 second plank (this should be a tough :30!)

A) Hang clean – 3RM, then 2×3@90%

B) Back squat – 3RM with 2-sec pause in bottom, 2×3 @90% no pauses

C)  12min EMOM: ODD – 2 clean grip DL + 2 clean pulls + 2 cleans… EVEN – 10 ball slams (I know our ball slam supply is dwindling, so if you need to do a 20# ball standing on a box, do that)

A)  Push press 3RM, then 2×3@90%

B) OHS – 3RM, then 2×3@90%

C) 3 rounds (:45 work, :15 rest):

Max push press (75/45)

Max reps jumping squats (no weight)

Max reps K2E/TTB 

A) Hang snatch – 3RM, then 2×3@90%

B) Front squat – 3RM with 2-sec pause in bottom, 2×3@90% with no pause

C) 8 rounds AHAP:  10 KB step ups, 8 KB snatches, 25′ waiter’s walk forward, 25′ waiter’s walk backwards*

*alternate arms on the waiter’s walk each round so that you perform 4 complete walks with each arm by the end.

A)  Clean – 3RM, 2×3@90%

B)  Back squat – 3RM, 2×3@90%

C)  3 sets, no rest: 250m row (hard pulls), 30 butterfly sit-ups (use weight if desired), 10 side plank hip taps w/ 3sec hold (each side)

A)  Jerk 3RM, then 2×3@90% **use jerk boxes if you cannot catch on the shoulders safely

B)  OHS – 3RM with 2-sec pause in bottom, then 2×3@90% with no pause

C)  5 rounds MAX EFFORT, 1:00 rest between rounds. 5 lunge-lunge-air squat (push-back lunges) w/ KB, 10 American KB swings (55/35)

A)  Snatch – 3RM, then 2×3@90 **keep in mind these are technical 3RMs this cycle. If it’s not pretty, don’t count it. Re-do it until it is!

B)  Front squat – 3RM, then 2×3@90%

C)  12min EMOM: ODD: (complex) 2 snatch DL + 2 high pulls + 2 hang snatches @ 80% of today’s 3RM. EVEN: Russian twist x 20 (45/25#) (R=1, L=2, R=3, etc.)

If you are doing the open workout before this class, push the open workout hard and be reasonable with yourself. We can adjust the percentages/reps/etc based on how taxed your body is. 

A)  Power clean – 5RM, then 2×5@90%

B) Back squat – warm up to 5RM from last week. 3×3 at that weight with 2-sec pause in bottom

C)  Alternating tabata: lat pull downs and stationary dips