Monday, July 1st

Hatch Squat 12.1
Back Squat
5 @ 60%
5 @ 70%
5 @ 75%
5 @ 75%

"Lynne"
5 Rounds
Max Rep Bodyweight Bench Press
Max Rep Pull-ups
- Rest 3 minutes between rounds

Saturday, June 29th

Oly:
Every 30 Seconds for 4 minutes
1 Power Snatch + OHS @ 75% of 1RM

Every 30 seconds for 4 minutes
1 Power Clean @ 85% of 1RM

Strength:
Deadlift 5

Metcon:
Filthy 30

Friday, June 28th

Oly:
On the minute for 10 minutes
Snatch 1 @ 80% of 1RM
 
Hatch 11.2
Back Squat
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 70%

Metcon:
7 Rounds
7 Burpees
7 CTB Pull-ups
7 Thrusters (95/65)

Thursday, June 27th

Skill Work:

3 Rounds
10+ strict pull-ups
10 HSPUs
10 Pistols

Strength:
On the minute for 12 minutes
Clean & Jerk 2

Metcon:
5 Rounds
5 Power Cleans
10 Toes to Bar
50 Single Unders

After Party:
500m Row
400m Row
300m Row
200m Row
100m Row

Maintain a 1:1 work:rest interval

Wednesday, June 26th

Oly:
Snatch Complex:
Power Snatch + Snatch Balance + Overhead Squat + Snatch

Strength:
Press 3x5

Metcon:
AMRAP in 10
10 Box Jumps
10 Push-ups
10 Wallballs

Tuesday, June 25th

Hatch Squat 11.1 - Testing Day!
Back Squat
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 103%
(additional set(s) if 103% was easy)

Front Squat 3

Metcon:
10,9,8,7,6,5,4,3,2,1
KB Swings
Goblet Squats
Burpees

Monday, June 24th

Skill Work:
10 Minutes HSPU and hand stand holds, and handstand walking skill work

Oly:
Every 30 seconds for 7 Minutes
Snatch 1

Metcon:
5 Rounds
5 Power Snatches 115 / 75
10 Pull-ups
20 Double Unders

Reminder, we're testing our Back Squat 1RMs tomorrow.

Saturday, June 22nd

Hatch Squat 10.2
Back Squat
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%

Oly:
Power Clean + Push Press + Push Jerk + Split Jerk

Metcon:
"Nasty Girls"
3 Rounds
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

Friday, June 21st

Oly:
15 minutes of
3 Position Power Snatches (high hang, above knees, from the ground)
- work up to a moderately heavy set. If you are dropping the bar between reps, the weight is too heavy.

Strength:
Push Press 5

Metcon:
21 - 15 - 9
Push Presses 115/80
Pull-ups

Thursday, June 20th

Oly:
Every 30 seconds for 7 minutes
1 Power Clean @ 80% of 1RM

Strength:
Deadlift 3

"Running Christine"
3 Rounds
400m Run
12 Bodyweight Deadlifts
21 Box Jumps

Wednesday, June 19th

Hatch Squat 10.1
This is a deload week. Everything should feel fast, light, and easy. We'll be testing our 1RMs next Tuesday.

Back Squat
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%

Strength:
Thruster 3

Metcon:
5 Rounds
6 Thrusters (85/135)
12 Bar-hop Burpees

Tuesday, June 18th

Oly:
Hang Snatch 2


Strength:
Press 5

Metcon:
21 - 15 - 9
KB Snatch L
KB Snatch R
Pull-ups

Monday, June 17th

Oly:
Power Clean 2

Metcon:
20 minutes of Death by Power Clean & Front Squat (95/65)
1st minute: perform 1 Power Clean
2nd minute: perform 2 Front Squats
3rd: perform 3 Power Cleans
4th: 4 Front Squats
...
Until failure
then restart at rep 1 until the 20 minute time cap.

Cash Out:
3 x 10 x GHRs
3 x 10 x GHD Sit-ups
3 x 10 c CTB Pull-ups

Saturday, June 15th

Oly:
Hang Snatch + Snatch + OHS

Hang Clean + Clean + Jerk

Metcon:
3 Rounds
400m Run
21 Wallballs
12 CTB Pull-ups

Metcon 2:
50 DUs
10 HSPUs
40 DUs
8 HSPUs
30 DUs
6 HSPUs
20 DUs
4 HSPUs
10 DUs
2 HSPUs

Friday, June 14th

Warm-up
3 Rounds
10 HSPUs
10 Strict Pull-ups
20 Pistols

Strength:
Push Press 2 (from the ground, not out of a rack)

"Jack"
AMRAP in 20
10 Push Presses 115/75
10 KB Swings 53/35
10 Box Jumps 24/20

Thursday, June 13th

Hatch Squat 9.2
1 x 5 @ 65%
3 x 5 @ 75%

Oly:
Every minute for 12 minutes
Hang Clean + Front Squat 1

Metcon:
3 Rounds
20 DB Squats
40 Mountain Climbers (20L/20R)
20 Toes to Bar

Wednesday, June 12th

Warm-up:
3 Rounds
50ft Prowler Push
1 L-Sit Rope Climb
10 Ring Dips

Strength:
5 Weighted Pull-ups
-alternated with
5 Weighted Push-ups

Metcon:
4 rounds
400m Run
10 Burpees
- rest 90 seconds

Tuesday, June 11th

Gymnastics:
2 Rounds
20 Pistols
15 Pull-ups
10 HSPUs

Oly:
15 minutes of Snatch doubles, up to 80% of your Snatch 1RM, then perform 5 heavy singles @ 85-95% of your Snatch 1RM

Metcon:
"CrossFit Games Open 2011: WOD 11.1"
AMRAP in 10
30 Double Unders
15 Ground to Overhead (75/55)

Monday, June 10th

Skill:
3 Rounds
Max Strict HSPUs + Max Kipping HSPUs
Max CTB Pull-ups

Hatch Squat 9.1
Back Squat
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%

Metcon:
"Venom 2"
30 - 20 - 10
Thrusters 95 / 65
Burpees
Wallballs

Saturday, June 8th

Skill Work:
10 minutes of:
free standing handstand holds, handstand walking, and L-sit Rope Climbs

Oly: 
Using 80% of your 1RM Clean and Jerk:
On the minute for 5 minutes
2 Clean & Jerks
- rest 2 minutes
with 80% of the weight used above
AMRAP in 2
Max rep Clean & Jerks

Metcon:
800m Run
30 "Squat" Snatches
800m Run

Pick a weight that is heavy, but not so heavy that you are missing reps or resting more than a few breaths between reps. Don't go heavier than 135/95. Good luck.

Friday, June 7th

Hatch Squat 8.2
Back Squat
2x5 @ 65%
3x5 @ 70%

Strength:
Hex Bar Deadlift 3

Metcon:
21 – 15 – 9
Deadlifts 225/155
Pull-ups

Thursday, June 6th

Oly:
Power Snatch 2

Metcon:
4 Rounds
10 Power Snatches 95/65
20 Wallballs
30 Double Unders

After Party:
3 Rounds
Max HSPUs
250m Row, all out sprint!
- rest 2 minutes

Wednesday, June 5th

Skill Work:
3 Rounds
10 Pull-ups
10 HSPUs
10 Pistols

Oly/Strength:
Power Clean 3 + Push Press 3

Metcon:
3 Rounds
400m Run
21 KB Swings
12 Push Presses

Tuesday, June 4th

Skill Work:
HSPUs, free-standing handstand holds, handstand walks.

Hatch Squat 8.1
Back Squat
5 @ 65%
5 @ 70%
5 @ 75%
5 @ 80%

"The Garage"
3 Rounds
10 Pull-ups
10 Front Squats 135 / 95
10 Burpees

or

"The Monster Garage"
3 Rounds
10 CTB Pull-ups
10 Front Squats 165 / 105
10 Burpees

Monday, June 3rd

Oly:
Snatch
15 Minutes of heavy singles. Don't try to PR today. Try to get in 7+ reps at 85%+ of your 1RM Snatch

Strength/Conditioning:
"Bear Complex"
7 sets of the sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

After Party:
3 Rounds
400m Row
Max Unbroken CTB Pull-ups
- rest 60 seconds