Monday, 1-26-15

Have you signed up for the Open yet?

I’ll only be in for the lunch session.

1. 0745 at the Fred:
Snatch
A. 5×2 Snatch Grip Push Press from behind the neck.
B. 5×1 High Hang Power Snatch
C. 3×2 Overhad Squat
D. Front Squat 2×10

2. 1145ish at the Fred:
Conditioning (WOD from Chris Spealler)
100 Thrusters, 75/55
1000m Row

Monday-Wednesday of this week (at least), will be lunch-only days for me.

Friday, 1-23-15

I’ve got a lunch thing, so I will be hitting both parts up Friday morning…going in early to get it done…hopefully be in around 7.

1. Squat
5×2 Backsquat

2. AMRAP 8:
5 Deads, 135/95
5 Hang Power Cleans, 135/95
5 Front Squats, 135/95
5 Jerks, 135/95

Additionally, I plan on posting information on the CrossFit Games Open (and CF89’s plan for it) on Sunday.  Here’s a teaser: you should sign up for it. Period.

Wednesday, 1-21-15 – Lunch at Tucker

As the title of this post suggests, we’l be going to Tucker at lunch. I’d advise you to bring long socks. (Morning session will be at Frederick.) Also bring an Abmat if you have one

0745 at the Fred:

1. Strength
EMOMx10:
Odd: 5 Power Cleans – you choose the weight
Even: 5 Front Squats From a Rack – you choose the weight

1145 at Tucker:

2. Team Conditioning
Teams of 2, for time:
Partner A completes 20 Strict HSPU while Partner B completes 2 Legless Rope Climbs
Partners switch stations, and repeat.
20 Partner Burpee WallBalls (20/14) – 1 ball, 1 target. Partner A does a burpee then a wall ball. Partner B does a burpee and catches the ball and repeats – once the ball hits the target, that is 2 reps.
40 Hang Squat Cleans (135/95) – 1 barbell, break up reps as desired.
40′ Fireman Carry Walking Lunge your buddy. Partners switch roles, and repeat.

We’ll talk scaling and substitutions before we start.

Tuesday, 1-20-15

We’ll be back at it during our regularly scheduled times today.

0745 at the Fred:
1. EMOMx10
Odd: 60 Doubleunders
Even: 1 heavy Front Squat from a rack + 1 Strict Def. HSPU. – you choose the weight and deficit.

1145 at the Fred:
2. Teams of 2 – for time:
30 Lateral Burpee Box Jump Overs (20″)
30 Snatches (155/105)
30 Lateral Burpee Box Jump Overs (20″)
30 Clean and Jerks (155/105)
30 Lateral Burpee Box Jump Overs (20″)
30 Thrusters (155/105)
*Share reps as needed

Post load and deficit for part 1. and time for part 2. to comments.