3-26-13
Weightlifting Power clean + power jerk – 75%, 80%, 80%+ x 3 Power snatch + snatch – 75%, 80%, 80%+ x 3 On both lifting exercises, perform one set at each percentage. After the first set with 80%, try to …
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3-25-13
Weightlifting Snatch – 5 x 2 (~75-85%) Snatch pull – 4 x 3 1 1/4 Overhead Squat – 5 x 2 Strength/Skill 4 rounds for load – Press Cluster 5 Shoulder Press + 3 Push Press + 1 Split Jerk …
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3-23-13
Weightlifting (7 am) Snatch – 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 Clean & Jerk – 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 Front squat – heavy single; 90% x 1 x 2 WOD (8 am) …
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3-22-13
Weightlifting REST DAY CrossFit Games Open 12.4 / 13.3 As many reps in 12 mins as you can of: 150 Wall Balls 90 Double Unders 30 Muscle-ups Put your tiebreak times in the notes. This workout begins from the standing …
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3-21-13
Weightlifting Hang snatch (below knee) – 75% – 5 x 2 Hang clean (below knee) – 75% – 5 x 2 Heaving snatch balance – 4 x 3 WOD REST DAY
3-20-13
Weightlifting Clean & Jerk – 5 x 3 (~70-80%) Clean pull – 4 x 4 Front squat – 4 x 2 Strength/Skill Tabata, Hollow Rocks Tabata, Back extensons (Superman) Conditioning For total working time: Run 800 meters Rest 3 mins …
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3-19-13
Weightlifting Power snatch + snatch – 65% (of snatch) x 1+1 x 2, 70% x 1+1 x 2, 75% x 1+1 x 2 Power clean + power jerk – 75% x 5 sets Strength/Skill 15 mins to find Heavy Single, …
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3-18-13
Weightlifting Snatch – 5 x 3 (~70-80%) Snatch pull – 4 x 4 Overhead squat – 4 x 3 Feel out weights for each exercise that are challenging but not max efforts. Strentgh/Skill Overhead Squat, 3-3-3-3-3 Muscle-up, 3-3-3-3-3 This is …
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