(248) 860-2898

3/13/13

3/13/13
Deadlift

Find 1 Rep Max

– Then –

21-15-9

Deadlift (225/155)

Burpees

3/12/13

3/12/13
Snatch

Work to 1RM

– Then –

AMRAP 10 Minutes

1,1…2,2…3,3…

Thrusters (95/65)

KB Swings (70/53)

3/11/13

3/11/13
Front Squat

Work to 1RM

– Then –

15-12-9-6-3

Shoulder to Overhead (135/95)

Pullups

With 30 double unders between each set

3/9/13

3/9/13
“CrossFit Games Open 13.1″

17-Minute AMRAP of:

40 Burpees to a 6″ target

30 Snatches, 75# / 45#

30 Burpees to a 6″ target

30 Snatches, 135# / 75#

20 Burpess to a 6″ target

30 Snatches, 165# / 100#

10 Burpees to a 6″ target

AMRAP Snatches 210# / 120#

3/8/13

3/8/13
Close Grip Bench Press

2 reps EMOTM x 10 @ 85%

-Then-

“Karen”

150 Wall-Ball Shots

3/7/13

3/7/13
High Hang Power Snatch + OHS

7 sets of 3 HHPS and 1 OHS

– Then –

10-9-8-7-6-5-4-3-2-1

Deadlift (275/155)

HSPU

3/6/13

3/6/13
10 Rounds

In a 3 person group or 1:2 work to rest

300m Row

10 Burpees

(All out effort)

-Then-

5 Rounds not for time

5 Strict Dips (if possible)

5 Strict Pull-ups (if possible)

3/5/13

3/5/13
Power Clean

2 reps EMOTM x 10 (touch and go)

– Then –

5 rounds

10 Hang squat clean (135/95)

20 Pushups

30 Doubleunders

3/4/13

3/4/13
Front Squat

2 reps EMOTM x 10 @ 85%

– Then –

8 Minute AMRAP

1,1…2,2…3,3…

Power Snatch (95/65)

Toes to Bar

4/1/13

4/1/13
Front Squats: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 1-2 min

-Then-

For time:

100′ Bear Crawl

10 Bench Press @ M-BW/W-75%BW

30 Burpees

100′ Bear Crawl

8 Bench Press @ BW/75%BW

20 Burpees

100′ Bear Crawl

6 Bench Press @ BW/75%BW

10 Burpees