Monthly Archives: March 2013

Monday 130401

Olympic snatch: 20 minutes to max for the day, add weight first 6 attempts, then 3 attempts at max Strength back squat (HB): 7 x 3 @ 84%, res 2-3 minutes Conditioning 21-15-9 overhead squat @ 115/75# chest to bar … Continue reading

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Sunday 130331

Performance CrossFit Open Workout 13.4 7 minute AMRAP of: 3 clean and jerk @ 135/95# 3 toes-to-bar 6 clean and jerk 6 toes-to-bar 9 clean and jerk 9 toes-to-bar 12 clean and jerk 12 toes-to-bar… rest > 1 hour/ full … Continue reading

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Friday 130329

Olympic/Conditioning EMOM for 20 minutes, alternating between, 1 snatch + 1 hang snatch (below the knee), heavy 10 lateral burpees over bar Accessory A Perform at 50-60% of RPE 1a) 4 x 10, 2-for-1 wall balls @ 20/14# to 10’, … Continue reading

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Thursday 130328

Olympic 5 x 1 snatch balance + 2 OHS @ X3X2 tempo, as heavy as possible, rest 2 minutes Strength 1) 5 x 5 Pendlay row, as heavy as possible, rest 1 minute 2) 7 x 3 front squat @ … Continue reading

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Tuesday 130326

Olympic/Conditioning clean and jerk: 2 x (3+1 @ 70%, 2+1 @ 75%, 1+1 @ 80%), rest 90 seconds rest 3 minutes 2 minute AMRAP clean (full) to overhead @ BWT (men) / BWT @ 80% (women) Strength 1a) 5 x … Continue reading

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Monday 130325

Olympic/Conditioning snatch: 2 x (3 @ 70%, 2 @ 75%, 1 @ 80%), rest 90 seconds rest 3 minutes 2 minute AMRAP snatch @ 165/110# Strength back squat: 7 x 3 @ 78% Conditioning 20 minute AMRAP 3 rope climb … Continue reading

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Sunday 130324

Performance Complete as many rounds and reps as possible in 12 minutes of: 150 wall balls @ 20/14# to 10/9′ target 90 double unders 30 muscle ups Note: Compare to Thursday 130321. rest > 1 hour / full recovery Conditioning … Continue reading

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Strategy for Open Workout 13.3

After 13.1 gave us a 17 minute test of let’s see who can keep their lunch down and 13.2 provided a 10 minute exercise in step aerobics, I had hoped HQ would bless us with something that would put a … Continue reading

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Friday 130322

Conditioning/Olympic With a running clock: On the initial minute, EMOM for 7 minutes: 3 position snatch @ 75-78% On the 10th minute, EMOM for 7 minutes: 3 position clean @ 75-78% On the 20th minute: 2 minute AMRAP bar-facing burpees … Continue reading

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Thursday 130321

Olympic jerk: 12 minutes to a heavy, but not maximal, double Strength front squat (HB): 5×3 @ 70%, rest 2 minute Conditioning/Accessory Perform the following at 80-85% RPE Workout 13.3 12 minute AMRAP of: 150 wall balls @ 20/14# to … Continue reading

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