Spoiler Alert Training Week 3-02-15 To 3-07-15

Haily & Kerry with a little partner carry action

Spoiler Alert Training Week 3-02-15 To 3-07-15

You May Notice there's not a lot of heavy "Strength" work in the coming weeks. I don't want to overload anyone especially if you plan on doing the open workouts (once or twice). The goal is to not run yourself into the ground or be sore for friday or the weekend. If you plan on coming to open gym and working on some accessory work want to work on some skills and mobility that would be recommended.

There will still be the three weightlifting classes this week as always (Tuesday & Thursday @ 4:15pm and Saturday @ 10:30am). 

    

Monday 3-02-15

CrossFit:

A. 20 Min build to a max 2 OHS

B. 5 Min AMRAP 10 Alternating Pistols 10 Box Jump Overs 20/24”

Fitness:

A. 5x5 Back squat, Push Ups, & one 30 Sec Wall Handstand

B. 21-15-9 Russian KBS 40/60# & Push Ups    

Tuesday 3-03-15

CrossFit:

A. Deadlift 3x5 For touch & go reps

B. 5 Min AMRAP 5 C2B Pull Ups & 5 Burpees

Fitness:

A. 3 Rounds of 8 BB Deadlift, 2 sled drags, 6 Ring rows with a  3 second hold at the top 

B. 5 Min AMRAP 5 Pull Ups & 5 Burpees

Wednesday 3-04-15

CrossFit:

A. 15 Min Build to an alternate weighted pistol. Record max weight achieved on each side by the end of the 15 min. If you reach a max with time to spare drop to 80% and continue with alternating pistols with appropriate rest between reps.

B. For Time 21-15-9 HSPU & Power Cleans 85/115#

Fitness:

A. 4 Rounds of 8 Walking DB Lunges (alternating for a total of eight repetitions), 10 KB Clean & Press (five right & five left).  

B. 5 Min AMRAP 8 KB Squat Jumps 40/60# & 6 Shoot through’s 

Thursday 3-05-15

CrossFit & Fitness:

These workouts are written as AMRAP’s for anyone not doing the CrossFit open. If you are doing the open DO NOT hammer the workouts. Move through them with perfect form at a consistent pace, hitting all the required movement standards for your ability level. Think about movement efficiency and transitions. Don’t over do it. You can save that for tomorrow ;-)

A. 5 Min AMRAP Row 150m 15 Wall Balls

5 Min Recovery

B. 5 Min AMRAP 5 Ring Dips & 8 T2B

5 Min Recovery

C. 5 Min AMRAP 5 BB Clean & Press 65/95# (Think about bar path and cycling your reps for efficiency) & 10 Russian KBS 40/60#

Friday 3-06-15

15.2 What’s it gonna be?

Saturday 3-07-15

Partner Workout of the Coaches Choice