Monday 9.16.19


Part 1: Met-con

20 min amrap:
40 cal row
30 power snatch 75/55#
20 single arm DB OHS 50# (10 per arm)
10 bench press 185/125#

* Coach’s note: This workout is open style with a twist. Bench press has only come out in one qualifier that I am aware of, but we did get a bench press workout in Linda at the 2018 CrossFit Games regionals. So, this workout has three open style movements with a moderate/heavy bench press set at the end of each round. The goal of this workout is to get as many reps as possible, so strategize around the movements in a way that allows you to optimize your score.


Part 2: C&J Density

Squat clean and jerk;
8 reps AFAP 135/95#
6 reps AFAP 185/130#
4 reps AFAP 225/155#

* Coach’s note: This is a barbell cycling endurance training session. Your focus points as you are working through this would be:
- Change your weights as fast as you can. Seconds add up here.
- Think about cycle speed and how you hit your jerks. A thruster into jerk might be fastest option.
- Push the pace of lighter weights knowing that you'll get a bit more 'rest time' between lifts as you get later into the sets


Part 3: Pulling, Squatting, & Jumping EMOMs

EMOM 5 min:
3-5 hang squat cleans @60-70% 1rm
+
EMOM 10 min:
Odd- 10 deadlift 225/155#
Even- 30-60 double unders

*Coach’s note:
Have more of a focus on this being technically focused work. Focus cues:
Hang cleans: Work on cycle speed, grip, posture, and feeling confident cycling multiple reps of the hang clean at relatively high weights. Pick higher reps if you are on the lighter side of the percentage range and more reps if you are on the heavier side.
Deadlift: Unbroken. If you can't do that, two quick sets of 6/4 or 5/5. If that's not possible, adjust the weight to ensure you can get the reps done quickly.
Double unders: Aim to hit quality unbroken sets. If you are skilled with the movement go to the top end of the range. If you are exhausted by this portion of the session, select a smaller number and keep them crisp and technical to build confidence in the movement.

Additional Sanctional Volume: Rope Running

30 min amrap:
run 1 mile
5 legless rope climbs

*Coach’s note:
This workout will likely be bottlenecked for everyone by legless rope climbs. As you are working here, try to push the pace of the runs and start out with manageable breaks between legless reps so that you can get practice with the pairing of running and legless rope climbs which has come out in a variety of formats in the sport of fitness.


SCALED

Part 1: Met-con

12 min amrap:
40 cal row
30 power snatch 75/55#
20 single arm DB OHS 50/35# (10 per arm)
10 bench press 185/125#


Part 2: C&J Density

Squat clean and jerk;
8 reps AFAP 95/65#
6 reps AFAP 135/95#
4 reps AFAP 185/125#


Part 3: Pulling, Squatting, & Jumping EMOMs

EMOM 5 min:
3-5 hang squat cleans @60-70% 1rm
+
EMOM 10 min:
Odd- 10 deadlift 155/105#
Even- 30-60 double unders (10-20 reps of 1-1-2 drill, or same # of singles)