Week of 190304-190310

MONDAY 190304

STRENGTH:  Back squat: 4 x 6 @ RPE 5

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

METCON:

Every 3 minutes for 12 minutes:

:30 Calories @ G3 **

7 Power cleans @ RPE 6 **

**POWER CLEANS:  Athletes should choose a weight that will allow them to complete 7 perfect reps each time (does not have to be touch and go)

**GEAR 3: As your coaches we suggest you use G3 today, but it is not mandatory

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TUESDAY 190305

METCON:

AMRAP 10 minutes:

3 Deadlifts @ RPE 8

6 Pause Push ups

9 Box jump overs @ tall **

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WEDNESDAY 190306

STRENGTH:  Snatch: 1 x RPE 8

Athletes will have 20 minutes to build to a daily RPE 8.  A % of this weight will be used for toady's metcon.

METCON:

Every :90 for 12 minutes:

1 Full snatch @ RPE 5-6 **

5 Toes to bar

**Athletes should take their RPE 8 weight for the day and reduce that by 15 to 20#.  This should be their weight for today's metcon!”

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THURSDAY 190307

METCON:

"Aerobic Efficiency: Know Your Shift 6.0"

2 Rounds For EFFICIENCY:

3 minutes max Assault Bike calories @ Gear 3

:30 Rest **

3 minutes max distance Rowing @ Gear 3

:30 Rest  **

3 minute max burpees to 6' target @ NASAL

Rest 3 minute THEN REPEAT 1 MORE TIME (2 Total Rounds)

**Athletes may breathe however they want during the rest periods

**GEAR 3: Deliberate NASAL IN x Deliberate NASAL EX

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FRIDAY 190308

CrossFit Open 19.3

TBD

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SATURDAY 190309

METCON: PARTNER WORKOUT!!

Athletes will alternate complete rounds for the entire 20 minutes, ALTERNATING AFTER COMPLETING 1 FULL ROUND.  Each athlete must complete 2 full rounds before increasing weight with their partner.

2 Rounds For Time:

7 Front squats @ 135/95# **

8 HSPU

7 Sandbag to shoulder @ moderate

2 Rounds For Time:

6 Front squats @ 155/115 **

7 HSPU

6 Sandbag to shoulder @ moderate

2 Rounds For Time:

5 Front squats @ 185/135#

6 HSPU

5 Sandbag to shoulder @ moderate

20 minute time cap!

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SUNDAY 190310

STRENGTH:  DB Incline Bench Press. 3 x 7-9 @ RPE 8 

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:

AMRAP 11 MINUTES:

21 Slam balls @ 50/30#

7 Burpee box jump overs @ 20” for EVERYONE!!

9 Banded strict chin ups