Monday, April 1st

Oly:
Every 30 seconds for 4 minutes (9 reps)
Hang Snatch @ 70-80% of 1RM

Strength:
Deadlift 5

Metcon:
AMRAP in 20
5 Deadlifts
5 Pull-ups
10 Push-ups
15 Squats

Saturday, March 30th

Oly:
1 Clean + 2 Front Squats + 1 Push Jerk

Metcon:
"Helen"
3 Rounds
400m Run
21 KB Swings
12 Pull-ups

Friday, March 29th

CrossFit Games Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Thursday, March 28th

Strength:
On the minute for 10 minutes
Power Snatch + Overhead Squat + Snatch

Metcon:
3 Rounds
7 Snatches
14 Pistols
21 Wallballs

Wednesday, March 27th

Strength:
Back Squat 3x6

Metcon:
AMRAP in 12
10 DB Squat Clean Thrusters (45 / 35)
10 Box Jumps (24 / 20)
10 Sit-ups

After Party:
3 Rounds
2 Rope Climbs
300m Row
-rest 90 seconds

Tuesday, March 26th

Skill Work:
2 Rounds
10 Pistols L
10 Pistols R
10 KB Clean & Jerks L
10 KB Clean & Jerks R
10 Double KB Clean & Jerks

Oly:
On the Minute for 10 minutes
Power Clean + Front Squat + Clean 1

Metcon:
3 Rounds
7 Cleans
14 L-sit Pull-ups
21 Double Unders

Monday, March 25th

Oly:
10 sets, light to heavy, work on speed
Power Snatch + Overhead Squat + Snatch Balance

Metcon:
Push Press 5

Strength:
20 - 15 - 10 - 5
Push Presses
Burpees
Toes to Bar

Saturday, March 23rd

Strength:
Hex Bar Deadlift 3

Friday, March 22nd

CrossFit Games Open 13.3
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Then...

Practice your gymnastics weakness.

Thursday, March 21st

Oly:
Every 30 seconds for 7 minutes
Snatch 1

Metcon:
21 - 15 - 9
Power Snatches (95/65)
Pull-ups

After Party:
500m Row
- Rest 2:00
400m Row
- Rest 1:30
300m Row
- Rest 1:00
200m Row
- Rest :30
100m Row

Wednesday, March 20th

Skill:
10 minutes, at a relaxed pace of:
1 Rope Climb
5 HSPUs
10 Pistols

Strength:
Clean & Press 3x5
(so Clean & Press, Clean & Press, Clean & Press, Clean & Press, Clean & Press)
- Practice both "squat" cleans and power cleans.
- STRICT presses

Metcon:
AMRAP in 14
7 Toes to Bar
7 Push Presses
14 KB Swings
21 Double Unders

Tuesday, March 19th

Oly:
Hang Snatch + Snatch Balance
10 minutes to build to a heavy set, 3x1 @ 80% of heavy set

Strength:
Back Squat 3

Metcon:
3 Rounds
500m Row
25 Burpees
20 Air Squats
15 Push-ups
10 Evil Wheels
5 Man Makers

Monday, March 18th

Oly:
Power Clean + Front Squat + "Squat" Clean + Jerk
- take 20 minutes to build up to a heavy set 

Metcon:
15 - 10 - 5
Ground to Overhead @ 65%
CTB Pull-ups

After Party:
5 Rounds
200m Row Sprint
- rest 60 seconds

Saturday, March 16th

PreGame:
2-3 Rounds, not for time of:
1 Power Snatch, 50% of 1RM
2 OHS, 50% of 1RM snatch
3 CTB Pull-ups
4 HSPUs 
5 Wallballs
6 KB Swings, 70/53
10 GHD Sit ups
30 Double Unders

Oly:
12 minutes of
Hang Snatch + Snatch
Work up to a heavy, but perfect set

Strength:
OTM 5 (on the minute for 5 Minutes)
5 Thrusters
OTM 5
3 heavier Thrusters
OTM 5
1 very heavy Thruster

Metcon:
15-10-5
Overhead Squats
Wallballs
Toes to Bar

-This is a SPRINT!

Friday, March 15th

Metcon:
AMRAP in 10
5 Shoulder to Overheads
10 Deadlifts
15 Box Jumps

After Party:
Gymnastic skill work.
Pick two movements you need improvement on, and alternate between them for 10 minutes.

Thursday, March 14th

Strength:
Bench Press 3x5
- Keep these light and fast.

Metcon:
7 Rounds
7 Hollow Rocks
7 DB Snatch L
7 DB Snatch R
7 CTB Pull-ups

After Party:
500m Row
- Rest 2:00 400m Row
- Rest 1:30 300m Row
- Rest 1:00 200m Row
- Rest :30 100m Row


Concentrate on keeping an upright chest and a flat back.

Wednesday, March 13th

Oly:
7-10x, from light to heavy
1 Power Snatch + 1 Overhead Squat + 1 Snatch

Strength:
Front Squat 3

Metcon:
AMRAP in 10
1 Front Squat
1 Push Press
1 Burpee
2 Front Squats
2 Push Presses
2 Burpees
3,3,3
4,4,4
...

Tuesday, March 12th

Skill Work:
3 Rounds
1 Rope Climb
Nose and Toes Handstand Hold
20 Pistols (10L/10R)


Oly:
On the Minute for 10 Minutes
Power Clean 3

Metcon:
10,9,8,7,6,5,4,3,2,1
Wallballs
KB Swings
Box Jumps

After Party:
50 Double Unders
10 KB Snatches (5L/5R)40 Double Unders
8 KB Snatches (4L/4R)30 Double Unders
6 KB Snatches (3L/3R)20 Double Unders
4 KB Snatches (2L/2R)10 Double Unders
2 KB Snatches (1L/1R)

Monday, March 11th

Warm-up / Skill:
400m Run
- then
3 Rounds
10 Pistols L
10 Pistols R
1 Rope Climb

Strength:
Back Squat 3x6

Metcon:
20, 15, 10, 5
Front Squats (95 / 65)
Pull-ups

Saturday, March 9th

Oly:
On the Minute for 10 Minutes
Clean Pull + Clean + Jerk + Jerk

Metcon 1:
AMRAP in 8
6 Deadlifts
6 HSPUs

Metcon 2:
3 Rounds
15 Pull-ups
15 Box Jumps
15 Wallballs

Friday, March 8th

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible.

Check your email. You should have received my thoughts/notes/strategy late Wednesday night. Pace your burpees! One every 3-5 seconds is the fastest you may go. This is a 17 minute workout. 

Thursday, March 7th

Oly:
Power Snatch

10 singles, up to, but not over 80% of your 1RM.
Don't be stupid and go heavy today.
This is 100% skill work, and every rep must be fast and easy.
Improve your footwork.
Move your feet fast.
Get UNDER the bar faster.

Oly 2:
Split Jerk 2

Metcon:
3 Rounds
10 Pull-ups
10 Single Arm KB Swings L
10 Single Arm KB Swings R
300m Row SPRINT!
- Rest 2 minutes between Rounds

Wednesday, March 6th

Skill:
3 Rounds
Max Kipping HSPU
1 Rope Climb
10 KB Snatch L
10 KB Snatch R

Strength:
Press 5

Metcon:
AMRAP in 12
15 Wallballs
10 Box Jumps
5 Toes to Bar

Tuesday, March 5th

Oly:
10 "Squat" Cleans
 - Chase technical perfection, and don't go over 80% of you 1RM

Strength:
Front Squat 3

Metcon:
3 rounds
20 KB Swings (70/45)
15 Thrusters (95/65)
10 CTB Pull Ups

Monday, March 4th

Skill Work:
3 Rounds
Max Strict Pull-ups
Max Pistols L
Max HSPUs
Max Pistols R


Oly:
On the Minute for 8 Minutes
3 Power Snatches

Metcon:
5 Rounds
7 Power Snatches
10 Bar-hop Burpees

Saturday, March 2nd

Oly:
5 x Touch-and-go Snatches
Chase speed. These should be done in under 20 seconds

5 x Touch-and-go Power Clean & Push Jerks
Also sub :20

Metcon 1:
3 Rounds
10 Push Presses (155/105)
20 KB Swings (55/35)
30 Double Unders

Metcon 2:
3 Rounds
10 Power Snatches (95 / 65)
20 Wallballs (20/14)

- everything unbroken and fast.