Primary Training Session
Clean Technique Warm-Up
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk
Followed by…
One set of:
115/75 lb Power Clean (no foot movement) + Push Press x 3 reps
Rest as needed
Followed by…
One set of:
135/95 lb Power Clean + Push Jerk x 3 reps
Rest as needed
Followed by…
One set of:
155/105 lb Clean + Split Jerk x 3 reps
Rest as needed
A.
Every 2:30, for 10 minutes (4 sets):
Press in Split Jerk Position x 3 reps
Build over the course of the 4 sets
B.
In 25 minutes, build to a 1-RM Clean + Front Squat + Jerk
C.
“CrossFit Games Open Event 18.1“
Complete as many rounds and reps as possible in 20 minutes of:
8 Toes-to-Bar
10 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lbs) (5 each arm)
14/12 Calorie Row
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
400 Meter Sandbag Carry
Immediately followed by…
200 Meter Sled Sprint
On the carry, make sure you breathe through your nose. No mouth breathing allowed. If you feel yourself panicking a bit, take 3 breaths through the mouth and switch right back to nose breathing. That 200m sprint with tired hamstrings is just fun. No other word for it.
B.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Running Endurance Option
For times:
Run 1600 Meters
Rest 3 mintues
Run 1200 Meters
Rest 2 minutes
Run 800 Meters
Rest 1 minute
Run 400 Meters
Rowing Endurance Option
For times:
Row 4000 Meters @ 5k PR pace
Rest 2 minutes
Row 3000 Meters @ 5k PR Pace
Rest 2 minutes
Row 2000 Meters @ 5k PR Pace
Back at it with CrossFit and invictus ! Good to be back.
Clean+fs+split-200 lbs
18.1- 12 rounds + 3…. didn’t do open for the last couple of years , so can’t compare to anything.
Primary A) 95/115/135/145 B) 285 (10# under 1rm CJ so happy with this) Gym had a kids community WOD on the open gym side and asked that everyone participate in the gym community WOD so did that: Team of 3 AMRAP 25 P1: ME C2 Bike Cals P2: 3 DBall Over Should (150), 6 HSPU, 9 TTB P3: Rest Score: 405 Cals / 28+9 Capped it off with a gym challenge for a free shirt for anyone sub 17 and got it ?? 10 RFT 15 Cal AB 40 DU Time: 15:55 Know today Condo was off program but didn’t… Read more »
Didn’t feel like going overhead today do just worked up to 300# clean + front squat
18.1: 408 reps (+6 rep PR) happy with this considering the way my legs feel from yesterday. Can’t even go up flight of stairs.
Thy set of 8 get you?
Pretty pumped to see that PR on the Open workout after a tough week of training.