4-6-13
WEIGHTLIFTING (7 am) SNATCH – MAX C&J – MAX FRONT SQUAT – MAX WOD (8 am) 20 mins to work up to a Deadlift Heavy Single *drop to 50% of HS and complete: For Time: 21 Deadlift 60 Abmat sit …
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4-5-13
WEIGHTLIFTING REST DAY CROSSFIT OPEN SECTIONALS WOD – 13.5 4 minute AMRAP of: 15 Thrusters (100 / 65 lbs) 15 Chest to bar Pull-ups *4 minute bonus for every 90 reps (3 rounds) completed. FOR EVERYONE NOT PERFORMING THE OPEN …
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4-4-13
WEIGHTLIFTING Snatch – 60% – 8 x 1 Clean & Jerk – 60% – 8 x 1 CONDITIONING REST DAY VIDEO AND DESCRIPTION TO CROSSFIT OPEN – 13.5
4-3-13
WEIGHTLIFTING Snatch – 80% – 3 x 1 Clean & Jerk – 80% – 3 x 1 Snatch Pull – 90% – 3 x 2 SKILL Plank Holds, accumulate 4 mins CONDITIONING Complete 5 rounds for time: Row 250 meters …
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4-2-13
Weightlifting Power snatch – 70% – 5 x 1 Power clean & jerk – 70% – 5 x 1 Clean Pull – 90% – 3 x 2 Strength Overhead Squat, 2-2-2-2-2 Conditioning 3 rounds for time: 10 Kettlebell swings, 70/53 …
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4-1-13
WEIGHTLIFTING Snatch – 80% x 1 x 2, 85% x 1, 90% x 1 Clean & Jerk – 80% x 1 x 2, 85% x 1, 90% x 1 Front squat – 80% x 2, 85% x 1 x 2 …
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3-30-13
Weightlifting Snatch – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2 Clean & Jerk – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x …
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3-29-13
Weightlifting REST DAY CrossFit Games Open WOD 13.4 7 minute AMRAP of: 3 Clean and jerk, 135/95 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and …
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