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Workout of the Day (WOD)

March 7, 2013

 

CrossFit Games Open 13.1

 

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

75 pound Snatch, 30 reps

30 Burpees

135 pound Snatch, 30 reps

20 Burpees

165 pound Snatch, 30 reps

10 burpees

210 pound Snatch, as many reps as possible

 

March 6, 2013

 

Hang Squat Clean x 2 + 1 Push Jerk

 

3 rounds for total reps of:

 

1 min ME Front Squats 135/95#

1 min ME HSPU

1 min ME KBS 24/16kg

1 min ME Pull-ups

*Rest 1 minute after each round.

March 5, 2013

 

Strength

 

1) HBBS: 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes.

 

2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.

 

Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.

 

Conditioning

 

5 rounds for total reps of:

 

1 min. to complete 5 Power Cleans @ 155/105#

-with the remainder of the minute complete ME Split Jerks @ 155/105#

 

1 min. ME Burpees

March 4, 2013

 

7x2 Hang Snatch

 

3 rounds for total working time of:

 

Run 400m

25 Wall Balls 20/14#

 

*Rest 1 minute after the first round, and rest 2 minutes after the second round.

 

Notes: Each round should be an all-out effort. Do not pace runs to make Wall Balls easier.

March 2, 2013

5 minute couplet partner WOD

March 1, 2013

 

Annie + Karen

 

50-40-30-20-10

Double Unders

Sit-ups

Wall Ball 20/14

February 28, 2013

30:00 Mandatory Mobility

 

Partner ROW WOD

Partner 1, 1:00 on 

:15 Switch

Partner 2, 1:00 on

:15 Switch

 

10 rounds with a goal to reach 6000m between partners or 3000m for 1 person

February 27, 2013

 

1) 7×1 High-Hang Snatch – heaviest possible, rest 60 sec. 

 

2) 7×1 High-Hang Clean + 1 Push Jerk – heaviest possible, rest 60 sec. 

 

Conditioning

 

7 rounds for time of:

 

100m Shuttle Run (10m increments)

14 KBS 32/24kg 

14 C2B Pullups

February 26, 2013

 

Strength

 

HBBS: 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes.

 

Conditioning

 

For time:

 

50 Burpees

20 Front Squats @ 70%

50 Burpees

 

Notes: Fronts Squats must be taken from the floor.

February 25, 2013

 

EMOM 7 minutes

1 Squat Clean+1 Front Squat+Split Jerk @85%

 

Conditioning

For time:

60 Double-Unders

3 Power Cleans @ 185/120#

30 Wall Balls 20/14#

6 Power Cleans @ 185/120#

15 T2B

9 Power Cleans @ 185/120#

15 T2B

6 Power Cleans @ 185/120#

30 Wall Balls 20/14#

3 Power Cleans @ 185/120#

60 Double-Unders

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