Monthly Archives: March 2013

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 →

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 →

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 →

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 →

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 →

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 →

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 →

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 →