WOD

Saturday – 013115 – Open Prep

Union Fitness CrossFit:

Snatch Grip Jerk (bth):
3-3-3-3-3

Every 3 minutes for 5 working sets:
1 Muscle-Snatch +
1 Hang Muscle-Snatch +
2 TnG Power Snatch

Ideally, the loading window from first to fifth set should not exceed 25 lbs.

12-10-8-10-12 Reps for time:
C2B Pull-ups
Box Jumps (24/20)

Consider this gymnastics conditioning – approach the pull-up sets very aggressively.

3 Rounds for time:
25 WB Shots (12′)
15 KB Swings (72/53)
5 Muscle-ups

For time: 
30 Push-ups
7 Rope Climbs

This is a sprint. Do whatever you have to do to get up and down the rope quickly.

10 Minutes:
Group Mobility

Union Fitness Weightlifting:

Power Jerk (snatch grip behind neck) + OHS:
1 x 3 @ 75%, 80%, 3 x 3 @ 85%

Squats:
1 x 6 @ 72%, 74%, 76%, 78%, 80%

Good mornings:
4 x 6

Barbell Rollouts:
3 x 15

Post thoughts and results to comments and beyond the whiteboard.

Friday – 013015 – Open Prep

Union Fitness CrossFit:

Back Squat:
3 x 10

Push Press:
3 x 10

Deadlift:
3 x 10

These sets should be taken precisely 2 minutes apart from each other, with a 4 minute transition time between movements.

Union Fitness Weightlifting:

Snatch:
2 waves of 1 x 3 @ 70%, 1 x 2 @ 75%, 80%

Clean + Jerk:
1 x (2+2) @ 70%, 1 x (2+1) @ 75%, 1 x (1+1) @ 80%, 75%, 80%, 80%

Clean Pulls:
2 x 4 @ 90%, 3 x 3 @ 95%

Box Jump:
AHAP 3 x 5

Post thoughts and results to comments and beyond the whiteboard. 

Thursday – 012915 – Open Prep

Union Fitness CrossFit:

3 Rounds, not for time:
20 M HS Walk
30-45 Second L-Sit

4 Rounds for time:
300 M Row
8 Burpees Over Rower
… rest precisely 90 seconds …
30 Power Snatch (75/53)

1 Minute on, 1 Minute off, for 8 Minutes:
Max Reps: Clean and Jerks (185/123)

… rest precisely 5 minutes …

Open WOD 11.3 

AMRAP – 5 Minutes:
Clean and Jerk (165/110)

Union Fitness Weightlifting:

Rest Day

Post thoughts and results to comments and beyond the whiteboard.

Wednesday – 012815 – Open Prep

Union Fitness CrossFit:

EOtherMOM – 10 Minutes:
6-6-4-2-2 Reps:
Deadlift (75%, 75%, 80%, 85%, 85%)

Work for a soft touch and go.

5 Rounds for time:
400 M Run
15 HSPU (4″)
15 TTB

This is a simple, classic met-con. The objective is to keep in motion at a steady pace. Unlike Saturday, when you were told to disregard your comfort zone regarding set volume, complete this workout with a strategic mindset. To reiterate, the goal is to stay in motion at whatever pace you deem most appropriate for yourself. Keep your rest time consistent between sets if you break things up at all, keep your runs consistent, keep your cycle time between reps consistent.

3 Rounds, not for time:
15 BB Good Mornings
20 DB Reverse Flies

Mobility and rehab hasn’t been a part of our daily posts, but it goes without saying: if you’re not taking the time to lick your wounds, mobilize, fuel up properly etc. you might as well not be training. Take care of yourself outside of the gym with the same focus as you do when inside the gym. The benefits will be tremendous and obvious.

Union Fitness Weightlifting:

Snatch from Blocks (mid-thigh):
3 x 3 @ 75%, 3 x 3 @ 80%

Jerk:
2 x 3 @ 80%, 2 x 2 @ 85%, 2 x 2 @ 90%

Front Squats:
1 x 4 @ 72%, 74%, 76%, 76%, 80%, 72%

Push ups:
3 x 20

Post thoughts and results to comments and beyond the whiteboard. 

Tuesday – 012715 – Open Prep

Union Fitness CrossFit:

EMOM:
1 Clean

Increase loading by 10/5 lbs. each minute until you are unable to complete the rep. Starting weights are 225/153

4 Working Sets:
1 Power Clean +
2 Front Squats +
2 Jerks

Rest no more than 3 minutes between sets.

5 Rounds, each for time:
1 x Bear Complex (135/93)

Rest precisely 3 minutes between rounds.

A full Bear Complex consists of 7 cycles through the following sequence: 1 power clean + 1 front squat + 1 push-press + 1 back squat + push-press from back. As with the regular Bear Complex, rounds must be completed consecutively without removing hands from the bar at any point. Movements may be strung together.

AMRAP – 7 Minutes:
250 M Row
30 Double-unders

Union Fitness Weightlifting:

Snatch + Snatch below knee:
3 x (1+2) @ 70%, 3 x (1+2) @ 75%

Clean + Clean below knee:
3 x (1+2) @ 70%, 3 x (1+1) @ 75%

Push Press (behind neck):
1 x 4 @ 75%, 80%, 80%; 3 x 3 @ 85%

GHD back extensions:
3 x 15

Post thoughts and results to comments and beyond the whiteboard.