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3-position clean 3-position snatch back squat bench press bike box jump burpee clean clean and jerk deadlift double under EMOM front squat ghd good morning hang clean hang snatch HBBS hspu jerk kbs LBBS max for day muscle-up OHS Pendlay row pistol power clean press pull-up push press push up ring dip ring row rope climb row run sit-up snatch snatch balance sprint squat T2B thruster toes-to-bar
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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