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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

3/23/13

3/23/13
30 reps of “Bear Complex” for time: (185/115#)

“Bear Complex”

1 Rep =

Power Clean

Front Squat

Push Press

Back Squat

Push Press

3/22/13

3/22/13
Movement Prep:

1) EMOM for 5 minutes:

2 1 & 1/4 Front Squats @ 50%

2) EMOM for 5 minutes:

2 Push Press @ 50%

3) 3 rounds of:

30 Double-Unders

2 Muscle-Ups or transitions

Rest 1:2

-Then-

CROSSFIT OPEN WORKOUT 13.3

12-minute AMRAP of:

150 Wall-Ball Shots, 20# / 14#

90 Double-Unders

30 Muscle-ups

3/21/13

3/21/13
20 min. to get as far as possible in the ladder:

30′ Broad Jumps

20 KB Hi-Pull (swinging) 70/53#

10 OH Walking Lunges 45/25#

then…

60′ Broad Jumps

40 KB Hi-Pulls

20 OHWL

etc…

3/20/13

3/20/13
Skill

For Reps:

TABATA Pistol on Right Leg

8 ROUNDS of 20 seconds on + 10 seconds recovery

Recover for 1 minute

TABATA Pistol on Left Leg

8 ROUNDS of 20 seconds on + 10 seconds recovery

-Then-

“Lynne”

Five rounds for max reps of:

Body weight bench press

Pull-ups

3/19/13

3/19/13

Power Clean

3 reps, Every minute for 10 minutes

As heavy as possible, touch and go

– Then –

7 minute AMRAP

7 overhead squat (135/95)

7 toes to bar

3/18/13

3/18/13
Front Squat

5 reps x 10 EMOTM @ 70%

– Then –

Death by Burpees

1 the first minute, 2 the second minute, 3 the third minute…

Until you can no longer complete the reps in the minute

– Then – ** NOT FOR TIME **

5 rounds

20 ring dips

20 GHDs

3/16/13

3/16/13
3 Rounds – Partners Bear Crawl together, then complete the total reps together (one working at a time) – for example – each does 12 C2B Pull-ups, each does 25 wall ball, each round.

50m Bear Crawl

24 C2B Pull-ups

50 Wall ball

– Then —

8 Minute AMRAP

1,1…2,2…3,3… keep going up one rep each round. Partners working at the same time, one on T2B, one on FS.

Front Squat (185/115)

Toes to Bar

– Then –

One partner working at a time, can’t move to next movement until both are done with the previous movement. Each person does all 30, 20, 15, 10 reps.

30 Hang Power Snatch (95/65)

20 Walking KB Lunges (holding KBs inside shoulders in front rack position – 53/35)

15 HSPU

10 Burpees

10 Burpees

15 HSPU

20 Walking KB Lunges

30 Hang Power Snatch

** If you are doing this individually just cut the reps in half (not the run) on the first workout, just keep moving on the 2nd workout, do all the reps on the 3rd workout 1:1. **

3/15/13

3/15/13
Open Workout 13.2

10 min AMRAP of:

5 Shoulder to Overhead 115/75

10 Deadlift 115/75

15 Box Jumps 24/20