Training 2.11.16 – CrossFit Open Peak, Week 3 of 4

Xi XiaCFPDX Competition2 Comments

Skill
Option 1 – Muscle-ups – max reps in 90 seconds; rest 3.5 minutes x 3 sets

Option 2 –
False Grip Kipping Swing – 2 x 5
Hips Up Drill – 2 x 5
Banded Transition – 2 x 5
Muscle-up – 5 attempts

Option 3 –
1) False Grip Kipping Swing – max reps without losing false grip x 4 sets; rest 60 seconds
– Accumulate at least 16 total reps
2) Strict Ring Pull-up – max reps consecutive x 4 sets; rest 90 seconds
– Accumulate at least 16 total reps
OR
2) Strict Ring Pull-up negative – max time for 1 rep x 4 sets; rest 90 seconds

Training
Every minute on the minute x 18 minutes
Minute 1 – 1 Clean & Jerk – 80%
Minute 2 – Max reps Toes to Bar in 15 seconds
Minute 3 – Rest

(rest 5 minutes)

Every minute on the minute x 18 minutes:
Minute 1 – 5 Deadlift (touch and go) – use average weight from last week*
Minute 2 – Max reps Wall Ball in 30 seconds
Minute 3 – Rest

*If sets went 135, 155, 175, 195, 215, then your average weight is 175.

Notes
Post notes on skill work, weights, reps, and any other notes to comments.

2 Comments on “Training 2.11.16 – CrossFit Open Peak, Week 3 of 4”

  1. Bench 225 X max reps X 3: 7,6,5
    A:
    2 FS+2Push jerk 185x 6 rounds
    GHDSU: 7,7,7,7,7,7

    B:DL 275#: 6,7,7,7,7,7,
    Thrusters 45#: 15,15,15,15,15,15

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