Class workout for tomorrow reminder

10 TnG power clean and push jerk @50% 3 rounds untimed

15 minutes to work to a max bear complex single

7 minute AMRAP

7 Deadlifts 315/205

20m sprint

14 pistols alternating
21 double unders

20m sprint back to deadlift bar




Friday
Banded deadlift at 60%
2-2-2-2-2-2-2-2-2-2  
1 minute rest between sets

Split jerk
1-1-1-1-1

1 Power Clean #225
50" Sled  Push #165
2 Power Cleans
50' Sled Push
3 Power Cleans
50" Sled Push
4 Power Cleans
50" Sled Push
5 Power Cleans
50' Sled Push

Some tips on muscle ups

http://www.youtube.com/watch?v=DaRjG5BzDhM

Also a video of Bailey and Froning doing 30 single bear complexes for time at #225

http://www.sflcrossfit.com/2012/news/rich-froning-dan-bailey/

Wednesday
12-15 Snatch High Pull 100-103% of max snatch resting 1-2 minutes

Power clean Elizabeth
For time:
21 Power Cleans #135
21 Ring Dips
15 Power Cleans
15 Ring Dips
9 Power Cleans

Rest 5 minutes

max effort 1000m row


20 rope climbs u

Today's training can be done in 2 sessions.

AM
5 rounds -- 4:00 rest between rounds
3 Tng (touch/tap and go) squat clean + thruster  (70-80% of max thrusters)
8 30" burpee box jumps
50 double unders

3 rounds untimed

10 Hand release pushups
10 Alternating pistols

PM
10 100m sprints :90 rest

Snatch 2-2-2-2 @ 75%

Back Squat + 2 high box jumps 4+2 - 4+2 - 4+2 - 4+2 - 4+2 @ 80%

Tabata squats score is total reps

1 set of unbroken muscle ups to failure

Grace times....?

I'll go ahead and post next week's WOD early, so that you can plan your week. 

Strength/Skill

Work to heaviest single Bear Complex


WOD

7 Min AMRAP

7 Deadlifts #315/#205
20 M Sprint
14 Pistols
21 Double unders
20m Sprint back to deadlift bar

2010 Games scores Austin Malleolo 242, Rich Froning Jr. 242, Brandon Phillips 237

210=5 full rounds 

Homework:  "Grace" 30 Clean and Jerk (Any technique for either movement is allowed.)  #135/95

Post time to comments.

Saturday 3 rounds rest 1:00 after each movement
25 KB swings (Russian)
25 GHD Situps

Max Unbroken Wall Balls  TnG

3 x 800m Runs for time @ 80%-85% rest 3:00

Try to sign up early for the competitors class so I can pair up athletes tonight.  It should
Wednesday
2 Snatches EMOTM for 10:00 65%
5:00 Drop weight / 5:00 TnG (touch/tap and go)

6 Rounds rest 3:00 after each round
10 #115 Thrusters
25 Double unders

20 Turkish get-ups not for time 2 pood or moderate/heavy weight

Friday

Deadilift 5-3-3-2-2-1-1-1 heaviest single with perfect form

A1)  AMRAP -2 Deficit handstand push ups rest 1:00

A2)  AMRAP - 2 Strict overhand grip pullups rest 1:00

For time
30 #150 med ball cleans

The competitors class will be moved to 8 am this Saturday, still at the Mid City gym.  This time change is to allow for people who plan to participate in the obstacle trials the opportunity to do both.  Please make sure that you sign up for class so that I can partner people up prior to Saturday morning.  Thanks!

Tuesday
For time
3 Rounds
200m Run
12 2pood kb swings (American)
10 burpees (open standards 6" above standing reach with both hands)

:30/:30 row intervals for 10 rounds.

Monday
45 min mobility
Work to heavy squat snatch, then 85% of that 1-1-1
Back Squat at 80% 3-3-3-3-3
30 Muscle Ups for time


Saturday Team WOD!
In groups of 2
200 Wall balls
P1 20, P2 20, ... alternating every 20
100 Pullups
P1 10, P2 10... alternating every 10
500 Double unders
divide as needed

If you do not have more than 10 consecutive double unders there is no single under substitution you have 150 box jumps