Wednesday – 030415 – The Open

Union Fitness CrossFit:

For time:
2K Row

AMRAP 5 Minutes:
30 Burpees
Max 10 M shuttle sprints in remainder of 5 minutes

AMRAP 3 Minutes:
9 Thrusters (45/33)
9 KB Swings (53/35)

Union Fitness Weightlifting:

Clean Pull + Clean:
2 (1+1) @ 82%, 1+2 @ 85%, 1+1 @ 88%, 91%, 91%, 94%

Front Squat:
3 @ 85%, 88%; 2 @ 90%, 90%+, 90%+

Clean Pulls:
3 @ 96%, 2 x 3 @ 100%, 2 x 2 @ 102%

Post thoughts and results to comments and beyond the whiteboard.

Tuesday – 030315 – The Open

Union Fitness CrossFit:

EMOM – 6 Minutes:
7 Push Press

Shoulder to OH:
Establish 10 RM

4 Rounds for time:
500 M Row
10 OHS (155/113)

For time:
35 WB Shots (20/14)
35 Box Jumps (24/20)
35 WB Shots

Union Fitness Weightlifting:

Power Clean + Front Squat + Power Jerk:
(1+1+1) @ 80%, 83%, 86%, 88%

Jerk:
2 @ 83%, 86%, 88%, 90%, 92%, 92%+

GHD Situps:
3 x 15

GHD Hip Extensions:
3 x 15

Post thoughts and results to comments and beyond the whiteboard.

Monday – 030215 – The Open

Union Fitness CrossFit:

Those of you planning to repeat 15.1 and 15.1a – please don’t waste time getting warmed up. We will start practice with your workout and then transition to the regular training day. Plan to start your workout at 1:20. Please plan accordingly.

3 Rounds, not for time:
50 Double-unders
5-7 C2B Pull-ups
5-7 Strict HSPU
3-5 Muscle-ups

Back Squat:
5-3-2-2

AMRAP – 6 Minutes:
5 Deadlifts (275/183)
10 BF Burpees

…rest two minutes…

AMRAP – 4 Minutes:
5 KB Swings (72/53)
10 Ring Dips

…rest two minutes…

AMRAP – 2 Minutes:
Row (calories)

Union Fitness Weightlifting:

Drop Snatch:
4 x 3

3 Position Snatch (above knee, below knee, floor):
(1+1+1) @ 75%, 78%, 81%, 77%, 80%, 83%

Squats:
1 x 4 @ 85%, 1 x 3 @ 88%, 2 x 2 @ 90%, 1 x 4 @ 85%

Snatch Starts
1 x 3 @ 96%, 2 x 3 @ 100%, 2 x 2 @ 102%

Post thoughts and results to comments and beyond the whiteboard.

Saturday – 022815 – The Open

Union Fitness CrossFit:

Rest Day

We will be meeting tomorrow (Sunday) for training at 1:00 pm at CrossFit Minneapolis – DT. Some of you will be redoing 15.1 and 15.1a, for everybody else, this is a regular training day. Unless something unexpected happens, this will be the schedule going forward throughout the Open:

Monday – regular training
Tuesday – regular training
Wednesday – attend regular CrossFit class
Thursday – DIY (open gym)
Friday – Open WOD at 1:00 pm (CFMPLS) or with community in the evening (location TBD)
Saturday – Rest
Sunday – Open WOD Redo, or regular training at 1:00 pm (CFMPLS)

Union Fitness Weightlifting:

Snatch Balance:
1 x 3 @ 80%, 83%, 1 x 2 @ 86%, 89%, 1 x 1 @ 92%, 92%+

Snatch Grip RDLs:
4 x 5

Box Jump:
4 x 3 AHAP

Post thoughts and results to comments and beyond the whiteboard. 

Friday – 022715 – The Open

Union Fitness CrossFit:

Open WOD 15.1

AMRAP – 9 Minutes:
15 TTB
10 Deadlifts (115/73)
5 Snatches* (115/83)

* during the Open, the terms “squat clean” and “squat snatch” will be used where applicable. In other words, power snatches are completely acceptable in 15.1.

Open WOD 15.1a

In 6 Minutes:
Establish a 1RM Clean and Jerk

Details on strategy will be discussed prior to the mid-day and evening training sessions.

Union Fitness Weightlifting:

Snatch:
1 x 1 @ 75%, 77%, 80%, 80%

Clean and Jerk:
1 x 1 @ 75%, 77%, 80%, 80%

Squats:
4 x 1 @ 90%

Post thoughts and results to comments and beyond the whiteboard.

Do Real Work