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Workout of the Day (WOD)

March 20, 2013

 

3 rounds of:

 

15 Goblet Squats 24/16kg

5 Bar Muscle-Ups

15 KB/DB Snatches (partition in any way) 24/16kg

 

Run 1 mile

 

3 rounds of:

 

10 Goblet Squats 24/16kg

3 Bar Muscle-Ups

10 KB/DB Snatches (partition in any way) 24/16kg

 

March 19, 2013

 

EMOM for 5 minutes:

 

2 Clean & Jerks (full) @ 75%

 

Then, when the clock hits 5:00-

 

2 minute AMRAP of:

 

Clean & Jerks (full) @ 75%

 

*Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load.

 

Strength

 

HBBS: 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.

 

Conditioning

 

4 rounds for time of:

14 Burpees 

7 KBS 70/53

March 18, 2013

 

EMOM for 5 minutes:

 

2 Snatches (full) @ 80%

 

Then, when the clock hits 5:00-

 

2 minute AMRAP of:

 

Snatches (full) @ 80%

 

Conditioning

 

1 minute ME H.R. Push-ups

 

-then (no rest)-

 

4 minute AMRAP of:

 

15 OHS @ 95/65#

20 Pull-ups

30 Double-Unders

 

-then (no rest)-

 

1 minute ME H.R. Push-ups

 

-then (no rest)-

 

4 minute AMRAP of:

 

15 OHS @ 95/65#

20 Pull-ups

30 Double-Unders

 

-then (no rest)-

 

1 minute ME H.R. Push-ups

 

March 16, 2013

March 15, 2013

 

20:00 Mobility

 

4 rounds

Odd minute: 15 pull-ups

Even minute: 25 sit-ups

 

4 rounds

Odd minute: 75 Double Unders

Even minute: Hand Release Push-ups

 

*If you reach the goal, rest for the remainder of the minute. 

 

March 14, 2013

 

CrossFit Games Open 13.2

 

Complete as many rounds and reps as possible in 10 minutes of:

115/75 pound Shoulder to overhead, 5 reps

115/75 pound Deadlift, 10 reps

15 Box jumps, 24"/20" box

 

March 13, 2013

5×3 Hi-Hang Cleans + 1 Push Jerk – heaviest possible, rest 60-90 sec. 

 

*Notes: Three Hi-Hang Cleans should be performed, then one Push Jerk after the final Clean.

 

Conditioning

 

For time:

 

Run 800m

40 KBS 24/16kg

Run 800m

40 KBS 24/16kg

Run 800m

 

March 12, 2013

Strength

 

1) HBBS : 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 1-2 minutes.

 

2) 4X3 1 & 1/4 Front Squats – heaviest possible (no misses), rest 90 sec. 

 

Conditioning

 

For time:

 

20 Double Unders  

12 Push Press 155/105#

20 Walking Lunges (steps)

40 Double Unders

9 Push Press 155/105#

40 Walking Lunges (steps)

60 Double Unders

6 Push Press 155/105#

60 Walking Lunges

March 11, 2013

 

7X1 Snatch grip deadlift + 1 Hang Snatch – heaviest possible, rest 60 sec.

 

 

Conditioning

 

10 minute ascending round AMRAP of:

 

3 Hang Clean to Thrusters 135/95#

3 Box Jumps 30/24″

3 C2B Pull-ups

6 Hang Clean to Thrusters 135/95#

6 Box Jumps 30/24″

6 C2B Pull-ups

9 Hang Clean to Thrusters 135/95#

9 Box Jumps 30/24″

9 C2B Pull-ups

12…

 

March 9, 2013

Wall Balls, sit-ups and more!

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