http://opexfit.com/august-1-2014/

A. snatch balance 3×3; rest as needed moderate weight

B. three position snatch: shin, below knee, mid-thigh; 1.1.1; rest 15sec between positions/rest 2mins between sets x 3

C. snatch build to a tough single in several sets

10 sets 80-90% effort
4 TGU 1.5/1pd alt hands per rep
30 unbroken DU
2 burpee MU
Row 200m
rest 1min – all sets same pace

Notes:
– no riding the weight down choose weight accordingly
– perfect form on 3 pos snatch work just a prep for C
– go for something if feeling
– smooth pace on 10 sets all sets same pace

http://opexfit.com/july-30-2014/

A1. DB rear foot elevated split squat @30X0; 8/leg; rest 90sec
A2. DB bent torso row @20X1; 6-8/arm; rest 90sec x 4

every 2min complete
8, 6, 4 90% effort
GHD situps
FW 20m 100/70#/hand
ring dip
x 4

5 rounds for time
Row 400m
20 plate over head walk lunges 45/25#

Notes:
– start at zero complete 8, 6, 4 rest remainder of time start again at 2mins then 4mins then 6mins
– try to maintain the same pace on the rower each round for the best possible time

http://opexfit.com/july-28-2014/

A. back squat build to a max
https://www.wodconnect.com/workouts/back-squat-1rm

B1. double KB front rack squat @43X1; 5-8; rest 30sec
B2. Weighted GHD Hip Ext @2022; 6-8; rest 30sec
B3. FLR on rings 1min; rest 2mins x 5

+

AD 30sec 90% aero
easy spin 30sec x 12

Notes:
– take your time and go for absolute max on bs
– focus on the tempo for the front rack kb squats you pick weight build per set if you can
– 2 sec hold at the top for weighted back ext
– keep the ad work all at the same pace

http://opexfit.com/july-25-2014/

A. back squat @20X1 + chains or bands 50-60% of 1rm; 2-3×10; rest 45sec

B. rear foot elevated split squat @30X0; 10-12/leg; rest 90sec btw legs x 3

+

5 sets 85% effort
20 walk lunges
15 box jump sd 24/20″
10 FS 65% of 1rm @20X1
60 DU
rest 2mins

Notes:
– speed focus on back squat bar is 50-60% of 1rm then add chains or bands
– grinder pace on the last workout 80-90%

http://opexfit.com/july-18-2014/

A. back squat @20X1 + chains or bands 50-60% of 1rm; 2-3×8; rest 45sec

30, 20, 10 for time
KBS 2/1.5pd
wall ball 20/14# 10/9′ target

rest 10mins

3mins max burpees

rest 10mins

For time:
10 Burpee Muscle Ups
10 Wall walks
5 rope climbs 15′
100m Farmer’s Walk 100/70#/hand

Notes:
– speed focus on back squat bar is 50-60% of 1rm then add chains or bands
– record score for 30, 20, 10
– record burpee score
– grinder pace on the last workout 80-90%

http://opexfit.com/july-16-2014/

A. Power clean cluster TnG; 3. 3. 3; rest 10sec/3mins x 4 build per set

B. Split jerk from blocks build to a max
https://www.wodconnect.com/workouts/split-jerk-1rm

C. emom – 5 push jerks tough TnG you pick stay same weight – 5mins

D. emom – 12mins
odd – 5-6 CTB chin ups increase by 1 rep every odd min
even – HSPU 3-4 increase by 1 rep every even min

For time:
Run 800m
30 GHD situps
10 wall walks
30 KBS 2/1.5pd russian
Run 800m

Notes:
– rest 10sec btw clusters for A build per set
– rack or blocks for SJ
– pick something tough for C focus on breathing
– if you start at 5 CTB do 6 the next min same with HSPU if you fail to reach the next number go back to start
– record time for workout

http://opexfit.com/july-14-2014/

A. BS @30X1; 3, 2, 1, 3, 2, 1; rest 4mins

B. BB on back reverse lunge 4-5/leg; rest 3mins x 3

+

5, 4, 3, 2, 1 for time 80-90% effort
wall walk
SC 225/135#
rope climb 15′

Notes:
– second 3, 2, 1 more than the first
– grinder pace on 5, 4, 3, 2, 1 workout

http://opexfit.com/july-7-2014/

A. BS @20X1; 15, 15, 15; rest 4mins

B. emom – 12mins
odd – 3 burpee MU
even – 40 DU

+

10min amrap 90% effort pacing
increase by 3 reps every round
3 wall balls 20# 10′ target
3 KBS russian 1.5/1pd
3 burpees
6
6
6
….

Notes:
– build per set on BS
– record number of reps you finish

FOR TIME IN A 5 MINS WINDOW
RUN 400 METRES
THE REST OF THE TIME MAX REPS OF BACK SQUATS

REST 2 MIN AND HALF BETWEEN EACH ROUNDS

Wednesday

Focus: Push Jerk 2RM

 

Metcon: 4 Rounds for Time

 9 HSPU

 15 MB Sit Ups (20/14)

 200m MB Run (20/14)

 

Score: 2RM/ Time