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 WOD!!!
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 for muscle up is 2:1 of pull ups and dips.
12-17-13
“Annie”
50-40-30-20-10 reps of:
Double unders
Abmat Sit ups
Skill
21-18-15-12-9-6-3 reps for time of:
Unbroken Box Jumps, 24/20. Each set must be done with a rebound on the bottom. You must break between every set. If you miss a rep or stutter in any way you must start that set over.
12-14-13
For time:
30-20-10-20-30 reps of:
Kettlebell Swing, 53/35
Box Jumps, 24/20
Run 40 meters after each round.
