Monthly Archives: March 2013

Tuesday 130319

Strength 5 x 3 thruster (from rack), as heavy as possible, rest 3 minutes Olympic 7 x 1, 3 segment/stop clean pull (mid-shin, above knee, hip) + 1 hang clean (full squat), rest 2 minutes Conditioning 7 minute AMRAP 10 … Continue reading

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Monday 130318

Strength 1) back squat (HB): 7×3 @ 75%, rest 1-2 minute 2) 5 x 3 good morning @ 1/2 weight used for squat, rest 1-2 minutes Olympic/Conditioning 5 minute AMRAP 5 hang snatches @ 70-75% 15 UB wall balls rest … Continue reading

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Sunday 130317

Performance Workout 13.2 10 minute AMRAP of: 5 Shoulder to overhead @ 115/75# 10 deadlift @ 115/75# 15 box jump @ 24/20″ Note: Compare to Thursday 130314. rest > 1 hour/full recovery Conditioning Perform the following at 50-60% RPE 3 … Continue reading

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Strategy for Open Workout 13.2

Personally, when I saw 13.1, I thought it was brilliant. Actually, I felt it was the best workout HQ has produced since the deadlift/pistol/double under/shuttle run workout in the 2010 Games. Which is funny because 13.1 combined two not-so-wonderful workouts … Continue reading

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Friday 130315

Olympic/Conditioning EMOM for 7 minutes 1 snatch @ 60-70% + 1 muscle up rest 3 minutes EMOM for 7 minutes 1 clean @ 60-70% + 1 muscle up Accessory A NOT for time: 3 rounds 20-30 banded pull throughs 10-15 … Continue reading

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Thursday 130314

Olympic jerk: 12 minutes to a heavy, but not maximal, double 5 x 3 Pendlay row, heavy as possible, rest 2 minutes Strength back squat (HB): 2×12 @ 70%, heavier than last week, rest 2 minute Conditioning/Accessory Perform the following … Continue reading

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Tuesday 130312

Olympic 7 x 1 snatch pull + 1 hang snatch (mid-shin), as heavy as possible, rest 2 minutes 7 x 1 clean pull + 1 hang clean (mid-shin): as heavy as possible, rest 2 minutes Conditioning 3x3min:2min 5 kettlebell clean … Continue reading

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Monday 130311

Monday 3/11/13 Olympic clean & jerk: 20 minutes to max for the day, add weight first 6 attempts, then 3 attempts at max Strength deadlift: 12 minutes to a 5RM for the day, no more than 15 reps Conditioning 3 … Continue reading

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Sunday 130310

Performance CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 burpee to target @ 6″ 30 snatch @ 75/45# 30 burpee to target @ 6″ 30 snatch @ 135/75# … Continue reading

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Strategy for Open Workout 13.1

So from video analysis and some trial runs, here is what we figured out: Note: most of the following advice is designed to get 190 reps in this workout, which in my view will be amongst the best in the … Continue reading

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