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 increase the weight for 3 more sets. You can take it up to a max effort if you’re feeling good.
Strength/Skill
3 position clean practice, 15 mins
Conditioning
AMRAP in 12 mins of:
400 meter buy in
5 Power Cleans, 135/85
7 Box Jumps, 24/20
9 Burpees
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
Conditioning
21, 18, 15, 12, 9, 6, 3 reps of:
Double Unders
Pull ups
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)
13.3 recovery work
Partner-assisted drags.
Using a resistance band around your waist, you will pull your partner for 40′ forward and 40′ backward. You will switch the band with your partner and he/she will pull 40′ forward and backward. Complete 3 rounds.
Quadriceps/Hamstring Mobility work
21-15-9 reps of:
Deadlift, 185/125
Box Jump, 30/24 (jump up & step down)
Burpee
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 position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.
Every rep counts in this workout. Credit will be given for partially completed rounds.
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
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
Row 1000 meters
Rest 3 mins
Run 400 meters
Rest 2 mins
Row 500 meters
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, Clean & Jerk
3 reps C&J on the minute for 10 minutes @ 65% of HS
Conditioning
50 Double unders
Run 400 meters or Row 500 meters
50 Double unders
This is a “NO REP”… I posted some feedback from CrossFit Games Website to our CF FB Page. Check it out.
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 a compound set couplet. Perform 3 OHS, then 3 MU. Rest 2-3 mins between couplet sets. If you cannot perform a muscle-up, perform ring rows and ring dips.
Conditioning
For time:
15-12-9 reps of:
Thrusters, 95/65
Pull-ups (chest-to-bar)
Weightlifting
Rest Day
Conditioning
CrossFit Open Sectionals 13.2
AMRAP in 10 mins of:
5 Shoulder-to-overhead, 115/75
10 Deadlift, 115/75
15 Box Jumps, 24/20
Coaching points:
1. Maintain midline stability
2. Unbroken transition from S2O to DL
3. Jump as fast as you can
4. Don’t stop to breathe. There will be plenty of time for that later.
