12-24-13
Snatch Practice – 10 mins 3 Rounds for time: 10 Snatch, 135/95 10 Chest to bar pull ups Rest 2K row for time
12-23-13
CrossFit Open Sectionals Workout 13.3 As Many Reps in 12 mins of: 150 Wall Balls, 20/14 90 Double Unders 30 Muscle ups The sub for Muscle Ups will be Burpees. Time to get a PR on a two-time Open Sectionals …
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12-21-13
For time: Teams of 3: One athlete works at a time: Row 1500m (switch every 250m) 75 Hang Power Snatches, 75/55 75 Thrusters, 75/55 75 Hang Power Snatches, 75/55 Row 1500m (switch every 250m)
12-20-12
For time 10.9.8.7.6.5.4.3.2.1 reps of: Deadlift, 225/145 Burpee Box Jump, 24/20 Skill AMRAP 5 of: 30 unbroken Double Unders
12-18-13
Front Squat: Work up to a Heavy Single For time: 30 Front Squats, 155/105 then, 9-6-3 reps of: Jerk, 155/105 Muscle ups If 155/105 is out of your range, then use 50% of your Front Squat Heavy Single The sub …
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