Sunday On Ramp/Weekly Prep: April 17, 2016

(A) Intro and Mobility

(B) Introduction to Olympic Weightlifting

  • Squats
    • Air -> Back -> Front -> Overhead
  • Press
    • Strict -> Push -> Jerk
  • Snatch
    • Muscle -> Power -> Squat
  • Clean and Jerk
    • CLEAN: Muscle -> Power -> Squat
    • SPLIT JERK

(C) Time permitting, review other movements for the week

  • Running
  • Sumo Deadlift
  • Push Ups
  • Pull Ups/Chin Ups and Negatives

ROME, DAY 67: Thursday, March 10, 2016

Make Up Day ... 16.3 Announced

(A) Muscle Mash

(B) Mobility + X

(C) PL/Beginners OR WL/CFOpen

PL/Beginners
Helen: 3 Rounds for Time: 400m Run, 21 American KB Swings 1.5/1.0, 12 Pull UpsMobility + Snatch Drop

WL/CrossFit Open
3x5 Power Snatch
Work Up to 75% of 1RM Snatch
Skill Work

ROME, DAY 60: Thursday, March 3, 2016

Today is a make-up day ... however, I have included a WOD for those of you not coming on Friday.

(A) Muscle Mash

(B) Mobility + X

(C) PL/Beginners OR Weightlifting/CF OPen

PL/Beginners:
CF BlackJack: For time do 20 Push Ups, 1 Sit Up, 19, Push Ups, 2 Sit Ups, etc. ... end with 1 Push Up, 20 Sit Ups

WL/CFOpen:

  • Mobility + BPA and Muscle Snatch (1st 4), + Snatch Balance x5, adding weight each set (Next 4)
  • Work up to 70% of Max Power Snatch
  • Work up to 70% of Max Snatch
  • Muscle Mash
Gail. CrossFit Black Jack.

Gail. CrossFit Black Jack.

ROME, DAY 59: Wednesday, March 2, 2016

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4)

PL: Mobility + Pull Up Negatives x6 Hold 5s, 5s Negative (Next 4)

WL/CFOpen: Drop into Split x6 (add weight each set) (Next 4)

(C) Powerlifting/Beginners OR Weightlifting/CrossFit Open Athlets

PL/Beginners:

800m Run
4x100m Sprints
Intervals:

  • 10 Wall Balls
  • Run up Ramp
  • Prowler Push Down+Up
  • 10 Slam Balls
  • 10 Heavy One Arm KB Swings
  • 100m Run Sprint
  • Jog Back
  • Rest

CFOpen:

Work Up to 80-85% of 1RM C+J
Tempo Split Jerks 3x5 @ 55-135 lbs.
Tempo Push Jerks 2x6 55-145 lbs.

Hiedi. Med ball run. 

Hiedi. Med ball run.