(248) 860-2898

4/5/13

4/5/13
CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:

100 pound Thruster, 15 reps

15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Etc.

4/4/13

4/4/13
1) 7×1 2 Position Snatch (floor – hang) – heaviest possible, rest 60-90 sec.

2) 7×1 2 Position Clean (floor – hang) + 1 Push Jerk – heaviest possible, rest 60-90 sec.

-Then-

Accumulate as many Barbell Turkish Get Ups (alternating arms) as possible in 12 minutes.

*Notes: Load should be heavy, with no misses. DO NOT RUSH, this is not a scored event. Try to move as fluidly as possible, without stopping, for the entire twelve minutes.

4/3/13

4/3/13
Strength

Back Squat: 3X3 @ 85%, 1X2 @ 90%, 2X2 @ 95%, 2-3 min

Conditioning

1 min ME KBS @ 70/53

*Rest 1 minute.

3 min AMRAP of:

7 Front Squats @ 70% (no racks)

100m Shuttle Run (10m increments)

3 Muscle-Ups or C2B

*Rest 1 minute.

1 min ME KBS @ 70/53

*Rest 1 minute.

3 min AMRAP of:

7 Front Squats @ 70% (no racks)

100m Shuttle Run (10m increments)

3 Muscle-Ups or C2B

*Rest 1 minute.

1 min ME KBS @ 70/53

4/2/13

4/2/13
1) Every 20 seconds for 4 minutes:

1 Snatch (full) @ 75%

*Rest 3 minutes.

2) Every 60 seconds for 8 minutes:

1 Snatch (full) @ 85%

-Then-

For time:

100 Double-Unders

100′ OH BB Carry 155/105#

30 Pull-Ups

100′ OH BB Carry 155/105#

30 Pull-Ups

100′ OH BB Carry 155/105#

100 Double-Unders

3/30/13

3/30/13
“Zeus”

Three rounds for time of:

30 Wall ball shots, 20 pound ball

75 pound Sumo deadlift high-pull, 30 reps

30 Box jump, 20″ box

75 pound Push press, 30 reps

Row 30 calories

30 Push-ups

Body weight Back squat, 10 reps

3/29/13

3/29/13
Movement Prep

Every 30 sec for 3 minutes:

1 Power Clean & Push Jerk @ 65%

*Immediately perform 2 TTB after every rep.

-Then-

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

135/95# pound Clean and jerk, 3 reps

3 Toes-to-bar

Clean and jerk, 6 reps

6 Toes-to-bar

Clean and jerk, 9 reps

9 Toes-to-bar

Clean and jerk, 12 reps

12 Toes-to-bar

Clean and jerk, 15 reps

15 Toes-to-bar

Clean and jerk, 18 reps

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

3/28-13
15 min AMRAP

5 Box Jumps 30″/24″

7 Burpees

9 Ball Slams 50/30#

3/27/13

3/27/13
20 min to find 1RM Back Squat

-Then-

“Helen”

3 Rounds for time:

Run 400m

21 KB Swings 53/35#

12 Pull-Ups

3/26/13

3/26/13
7×1 Power Snatch + OHS,

– Then –

5 Rounds

10 Power Snatch (115/75)

50 Doubleunders

3/25/13

3/25/13
Front Squat

Using sets of 5, 4, 3, 2 work up to 80% of 1rm (rest about 1 min between each set)

Then do 3 sets of 3,2,1 reps at 80%. (3,2,1 is one set – rest between each rep set – approx 45sec, then rest between full sets 2-3 min)

“Fran”

21-15-9

Thrusters (95/65)

Pull-Ups