WOD

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.

Thursday – 022615 – Open Prep

Union Fitness CrossFit:

Good luck to all Union Fitness athletes as you prepare for the Open. The last few days have been intentionally light and designed to let you rest up without giving an inch in your conditioning. As a reminder, UF athletes should expect to complete Open workouts twice – once on Friday, either with the day-group or during the evening event, and once on Sunday (time TBD).

Get your mind in the right place ASAP. This is going to be a tough five weeks but you’re ready for it.

3 Rounds, not for time:
7-10 C2B Pull-ups
7-10 Ring Dips
50 Double-unders

EMOM – 7 Minutes:
6 Thrusters (125/93)

2 Rounds for time:
15 Box Jump Overs (24/20)
15 Russian KB Swings (72/53)
15 Push-ups

15 Minutes:
Mobility

Union Fitness Weightlifting:

Rest Day

Post thoughts and results to comments and beyond the whiteboard.