Complete for time:
Row 1Km
75 Burpees
75 Pull ups
Row 1Km
10-18-13
30-20-10 reps for time of:
Good Mornings, 45/35
Walking lunges, 45/35
Kettlebell swings, 53/35
Wall Balls, 20/14
10-16-13
For Load
Back Squat, 3-3-3-3-3
Follow each set of back squats with 3 Box Jumps, Max Height from standing
Mobility:
Focus on Thoracic spine mobilization. Foam roller/Peanut/Lacrosse Ball on upper back and between shoulder blades. We have done a great deal of tearing up the upper back and shoulders the past two days; spend some time repairing this area.
10-15-13
For Load:
1 Power Clean + 2 Front Squats + 1 Jerk (split or power)
Complete 5 rounds for time
5 Burpees
10 Shoulder to overhead, 135/95
10-14-13
CrossFit Open Sectionals 11.1
As Many Reps/Rounds in 10 mins of:
30 Double unders
15 Power Snatches, 75/55
Rest 5 mins
Skill work
3 rounds
Max Double unders in 2 mins
Rest 1 min
10-12-13
AMRAP in 20 mins
Row 750 (buy in)
30 Double Unders
15 Kettlebell Swings, 53/35
5 Front Squats, 185/125
10-11-13
(1 Hang Power Snatch + 1 Snatch Balance + 2 Overhead Squats) X 5
Snatch-grip Jerk, 2-2-2-2-2
Good Mornings, 3-3-3-3-3
10-9-13
For Load:
Push Press, 5-5-5-5
Complete For time:
30 Thrusters, 95/65
30 Pull ups
30 Power Cleans, 95/65
30 Burpees
30 Jerks, 95/65
30 Box Jumps, 24/20
