12.01.12

12.01.12 2.6 Saturday	12/1/2012 PA
Angie - Benchmark (Chris Spealler - 10:11) 100 Pull-up 100 Push-up 100 Sit-up 100 Squats

11.30.2012

11.30.12 2.5 Friday	11/30/2012 PA
Strength        - HBBS- 4 x 5 (72%)       - Strict Press- 4 x 5 (74%) Conditioning G.H. 4 Rounds - 40 sec on / 20 sec off - Slamball, OHS (barbell), Box Jump (24/20) 2 min rest intervals

11.29.2012

11.29.12 2.4 Thursday

11/29/2012 PA

Olympic - Split Jerk Review - 4 x 2 , Gymnastic Skill - P= Ring Dip Progression,  C= Muscle-up Drill's (10 Ring Dips Required) 2011 Crossfit Open 11.3   - 5 minutes of Squat clean and Jerk (P= 135 / 85, C= 165/110) This is scored by 2 points per lift, i.e. 1 point for squat clean and 1 for lockout overhead, however a completed overhead lockout must be achieved before another clean can be attempted. Note: if a squat clean is complete but failure happens on jerk, the person can power clean the next rep to go into jerk but will not recieve credit for that power clean. You may thruster out of the squat clean to go overhead. Push, power, and split jerk as well as push press are all allowed.

11.28.2012

11/28/12 2.3 Wednesday	11/28/2012 PA
Running Improvement / Aerobic Capacity 10-15 minute warmup including running drills and row technique tt (time trial) - 4 x 400m Sprints (1st run @ 90% stay within 3-5 seconds) Tabata Conditioning - 6 intervals - Mountain Climber                                  - 6 intervals - Toes to Bar (K2E)                                  - 6 intervals - Slamball * 1 minute rest between exercises

11.27.2012

11.27.12 2.2 Tuesday

11/27/2012 PA

Strength (in groups of 3 with 25 minute time cap) - Clean Pulls - 4 x 5 (105% of 1RM Clean) group will go every minute   - Thruster - in 4 sets hit a 3RM on Thruster (from rack)   Open Prep Conditioning - Chipper WOD #1 -30 KB Swings (53/35) Scale up or down as needed -30 Burpee Bar over -30 Thruster (p=95/65, c=115/85) -60 Double Unders (180 singles) *singles won't cut it in "the open" -60 Wallball (20/14) -15 KB Swings -15 Burpee Bar over -15 Clean and Jerk (thruster weight)

11.20.2012

11.20.12 1.2 Tuesday	11/20/2012 PA
Strength / Open Prep Conditioning a. High Bar Back Squat (HBBS)- 4 x 3 (75%) b. Behind Neck Press (BNKP)- 4 x 3 (work to heavy triple)   Crossfit Open Prep   *the majority of these workouts will be ran as an AMRAP as in "the Open"   15 minute AMRAP - 8 Wallball (20/14) - 8 Toes to Bar (K2E) - 8 Box Jump (comp 30"/24") (perf 24"/20")

11.19.2012

11.19.2012 1.1 Open Prep Phase	11/19/2012 PA
Olympic / Gym    HSPU Practice      Performance - 5 x 2 wall kick up + 5 deficit push-up (rest exactly 30 sec)      Competition - 5 x 6 HSPU (one mat or less or use plates to create deficit) Conditioning - 12 min EMOM       - 3 squat clean (P:100/70, C:135/95)   - 6 Burpee