WEIGHTLIFTING
Snatch – 60% – 8 x 1
Clean & Jerk – 60% – 8 x 1
CONDITIONING
REST DAY
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
50 Double Unders
Rest 1 min
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
10 V-ups
10 Burpees
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
STRENGTH
Front squat 10, 6, 2, 10
CONDITIONING
7 rounds for max reps:
1 min HSPU
Rest 30 seconds
1 min strict pull ups
Rest 1 min
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 1 x 2
Front squat – heavy single; 90% x 1
Conditioning
“Dirty 30”
For time:
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders
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 jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
3-28-13
Weightlifting
Hang snatch (below knee) – 75% x 2, 80% x 2, 85% 3 x 1
Hang clean (below knee) – 75% x 2, 80% x 2, 85% 3 x 1
Heaving snatch balance – 4 x 1; add weight from last week
REST DAY
3-27-13
Weightlifting
Clean & Jerk – 5 x 1 (~80-90%)
Clean pull – 4 x 2
Front squat – 5 x 1
Strength/Skill
3 x 10 each (rest as needed between rounds)
Kettlebell swing, 70/53
V-ups
Conditioning
Complete for time:
For total working time:
Run 800 meters
Rest 3 mins
Run 400 meters
Rest 2 mins
Run 200 meters
Rest 1 min
Run 400 meters
Rest 2 mins
Run 800 meters
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 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
