2/13/15

• warmup: coaches work on empty bar pwr snatch work
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• A.Power Snatch 3-3-3-3-3 (must be TOUCH AND GO)
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• B.
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• 20 Toes to Bar /30 V-ups
• 30 Wall Balls (20/14)
• 100 double unders / lateral hops or 200 singles
• 30 Wall Balls (20/14)
• 20 Toes to bar / 30 v-ups

2/12/15

• warmup:
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• 3 round NFT
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• 2 Wall Walk/Climb
• 10 Empty Bar Pwr clean and jerk
• 100 M run
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• A. Push or Split Jerk 3-3-3-3-3
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• B. 
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• 2,4,6,8,10,12
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• C2B pullups
• Power Cleans (165/105)
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• *if you plan to do better than last year in the CrossFit open, then focus on being efficient in your C2B pullups. This movement shows up in every open and is very likely to do so again this year. We will continue to work on movement efficiency with other common movements seen in previous opens
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• C. Double Under practice (10 minutes)

2/11/15

• A. Clean Shrug Pull 5-3-3-1-1 (should be heavier than your power clean number from Monday)
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• B. AMRAP 10
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• 5 Shoulder to OH (S2OH) (115/75)
• 10 Deadlift (115/75)
• 15 Box Jump (24"/20")
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• *rest 5 minutes*
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• C. 50 hollow rocks for time

2/10/15

• warmup:
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• Shoulder mobility then...
• 3 RNFT
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• 10 Empty Bar Thrusters (10 second hold on bottom during 10th rep)
• 10 Supermans
• 10 Pushup
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• A. pendlay row 3-3-3-3-3
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• B. AMRAP 12 - teams of 2 or 3
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• *WOD outside if possible*
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• Partner 1: Row max calories
• Partner 2: 6 Man Makers (55/35)
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• total score is Calories + Man Makers (every man maker will count as 3 calories)

2/9/15 "helen" (benchmark)

• warmup: coaches' choice pwr clean technique with empty bar for 10 minutes
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• A. EMOM 15 - groups of 2-3 people. 1 power clean starting at 50% working up to 1RM
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• B. “Helen”
• 3 Rounds - 15 min cap
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• 400m Run
• 21 Swings (53/35)
• 12 Pullups / ring rows