WEEK OF 190218-190224

MONDAY 190218

STRENGTH:  Hang snatch x 3 @ RPE 5-6

A) From 0:00-10:00, athletes will perform multiple reps of the warm-up complex AND build to their RPE 5 weight:

Warm-up Complex:  1 snatch pulls + 2 full hang snatches

B) From 10:00-15:00, athletes will complete an EMOM style of:: 

3 Full hang snatches @ RPE 5-6

DO NOT MAX OUT!

METCON:

AMRAP 14 minutes:

50 Wall balls @ 20/14#

50 Slam balls @ 50/30#

50 Burpees

50 Box jump overs @ 24/20”

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TUESDAY 190219

METCON:

3 Rounds For Time:

1 Deadlift @ RPE 8 **

4 Muscle ups **

12 Assault Bike Calorie sprint

8 minute cap!

** DEADLIFTS:  Athletes are encouraged to choose a weight that follows the RPE model, but will not compromise form.

** MUSCLE UPS:  Athletes may choose between bar of ring muscle ups, however they must first confirm with their coach.

** MUSCLE UP ALTERNATIVE: Athletes will perform 9 strict pull ups instead of 4 MU.  They should use a band if they cannot complete 27 strict pull ups!

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WEDNESDAY 190220

STRENGTH: Back squat. 4 x 4 @ RPE 5

Athletes should focus on position and tempo.  This is the first week of the Open, so we will want to  monitor volume accordingly.

METCON:

Every 3 minutes for 15 minutes:

55  Double unders

9 DB Squats @ RPE 6  **

12 Pause HR push ups

**Athletes should choose a weight that will be challenging, but will also allow them to move well for the entire 15 minutes.

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THURSDAY 190221

METCON:

"Aerobic Efficiency: Know Your Shift 4.0"

3 Rounds For Quality:

0 to 250 meters @ Gear 2

250 to 500 meters @ Gear 3

500 to 750 meters @ Gear 4

750 to 100 meters @ Gear 5

Rest 5 minutes **

Repeat x 2 more rounds

40 minute time cap!


**Athletes should focus on recovering their breathing as quickly as possible during the recovery intervals.  It is recommended that they take a seat on the floor and focus on full inhales + prolonged exhales.  If nasal only is available stuck with that :)

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FRIDAY 190222

METCON:

2019 CrossFit Open: 19.1

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SATURDAY 190223

METCON:

PARTNER WORKOUT!!

Athletes will work in teams of 3 to complete 5 rounds each of:

:30 Calorie sprint @ Gear 3 **

7 Strict dips **

5 Sandbag cleans @ RPE 6 **

35 minute time cap!!

**GEAR 3: Deliberate nasal IN + deliberate nasal EX

**DIPS:  Athletes should focus on volume for today’s workout.  If they need a band to maintain position and capacity, they are encouraged to use that early on.

**SB CLEANS: Athletes should choose a weight that will allow them to move consistently while being relatively challenged

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SUNDAY 190224

STRENGTH:  DB Incline Bench Press. 3 x 10-12 @ RPE 6 

Athletes should focus on control and locking out the elbows at the top.  If athletes want to increase intensity, they should add tempo, not weight!

METCON:

Every 3 minutes for 12 minutes:

3 Clean and jerks @ RPE 7

6 Box jump + step down @ tall