CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Thursday 3/28/13

:SWOD:
Back Squat:
2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 1:00min between sets

:WOD:
5-4-3-2-1 of:
Clean & Jerk 185/120#
MuscleUps

Wednesday 3/27/13

:SWOD:
5X3
Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
:WOD:
3 rounds of
14 Burpee OvertheBox Jumps 24/20′′
21 KBS 35/53
28 Shoulder Touches

Recover while you sleep

Tuesday 3/26/13

:WOD:
15 minutes to establish Max unbroken pullups in 5 sets
-then-
No rest
Run 1 mile – for time.

Monday 3/25/13

:WOD:
EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%
then
30 minutes to establish a 1RM Back Squat

13.3
12 minute AMRAP
150 wall ball shots
90 double unders
30 muscle ups

Thursday 3/21/13

:SWOD:
7X2 Hang Squat Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.

:WOD:
5 rounds for total reps
1:30 AMRAP of:
10 Over the Box Jumps (no top touch) 20/16′′
10 KBS 53/35
5 Over the Box Jumps (no top touch) 20/16′′
5 Thrusters 115/75#
*Rest 1:00 after each round.

Wednesday 3/20/13

SWOD:
5X5 Back Squats @ 75% – rest 90 sec.
:WOD:
1 minute AMRAP of Jerks @ 185/120# then (no break) 100 Burpees for time.
*Perform 2 Power Cleans EMOM beginning after the first minute @ 185/120#.
10 min cap
then (no break)
1 minute AMRAP of Jerks @ 185/120# Score is total number of Jerks and total time for Burpees

Tuesday 3/19/13

:SWOD:
7X2 HiHang Cleans (knee extension only) – heaviest possible, rest 60 sec.

:WOD:
4 rounds for total reps of:
In 90 seconds Run 200m then with the remaining time perform AMRAP of OHS @ 115/75#. *Rest 60 seconds after each round (including the final round).
THEN
400m Run for time (absolutely all out effort)

Monday 3/18/13

:SWOD:
5X1
3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.between sets
:WOD:
Run 400m
40 HR Pushups
30(steps) Single Arm KB OH Walking Lunges (15l/15r)
20 Power Cleans 115/75#
30 HR Pushups
20(steps) Single Arm KB OH Walking Lunges (15l/15r)
10 Power Cleans 115/75#
Run 400m
*as heavy as possible on kb's for lunges*

Friday 3/15/13

CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

Thursday 3/14/13

:SWOD:
Back squat 3,3,2,2,1,1 (@80%)
90 seconds between sets

:WOD:
Every 90 seconds for 15 minutes (10 total rounds):
15 DoubleUnders 5 Pullups
3 Ground to Overhead
Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight on the bar. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take weight off, but you MAY NOT add weight at any time. Score is the weight used for the final round.

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Carolina One Volleyball homework
20 rounds
5 squats
5 push ups
5 sit ups

Wednesday 3/13/13

:SWOD:
20 minutes to establish a 1RM Snatch.
:WOD:
Run 800m
75 Wall Balls 20/16
Run 800m

Tuesday 3/12/13

:SWOD:
7X2 Pause Front Squats
(3 seconds at bottom) – heaviest possible, rest 60 sec.

:WOD:
4 rounds for total working time:
100m Shuttle Run (10m sections)
15 HR Pushups
10 Hang Squat Clean to Thrusters @ 95/65#

Monday 3/11/13

:SWOD:
12 minutes to establish a 1RM Heaving Snatch Balance.

:WOD:
3 rounds for time
40 abmat situps
2 Rope climbs

13.1 action

Friday 3/8/13

CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45/75 pound Snatch, 30 reps
30 Burpees
75/135 pound Snatch, 30 reps
20 Burpees
100/165 pound Snatch, 30 reps
10 burpees
120/210 pound Snatch, as many reps as possible

*Burpees should be to a target 6inches above your reach*

Thursday 3/7/13

:SWOD:
4X3 Back Squats @ 80% – rest 2 min between sets.

:WOD:
3 rounds for time of:
9 Front Squats 185/120#(no rack)
12 Strict Pullups
50 DoubleUnders

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Carolina One Volleyball homework
8 rounds
Sprint 100m
30 squats

Wednesday 3/6/13

:SWOD:
15 minutes to practice (or test if proficient) the 3 Position Snatch (high to low).
:WOD:
1 minute ME Slapping Pushups
rest 1 minute
8 minute AMRAP of:
16 KB Snatches 53/35 (8L/8R)
12 KB Thrusters 53/35 (6L/6R)
8 Burpee Box Jumps 24/20′′
rest 1 minute
1 minute ME Slapping Pushups

Tuesday 3/5/13

:SWOD:
5X3 Pause Front Squats
(3 seconds at bottom) – heaviest possible, rest 90 sec. between sets

:WOD:
4 rounds for time of:
6 Box Jumps 20/24
12 C2B Pullups
24 OHS 65/45#

Monday 3/4/13

:SWOD:
7X2 Heaving Snatch Balance – heaviest possible, rest 45 sec. between sets
:WOD:
20 minutes to complete (not for time)...
5 rounds of:
Max HSPU
8 Shoulder Press: Heavy
8 Good Mornings: Heavy

March bootcamp attendees.