April 17, 2013 - Wednesday
Skill - du x 10 min WOD - 1RFT 400m run 30 Cleans - 105/75 50 Step ups - 90/50 100 DU 50 Step ups - 90/50 30 Cleans - 105/75 400m run
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April 16, 2013 - Tuesday
Strength - Back squat Warmup 3x2 3.3.3.3 WOD 10 min amrap 100m sprint 10 SDHP 95/65 15 Wall Balls 20/16 April 15, 2013 - Monday
Eva - 5 rounds 800 meter run 30 kb swings 70/53 30 pull-ups Refer to September 17, 2012 April 11, 2013 Thursday
Strength - Snatch 3 reps EMOM X 10 minutes WOD - 5 RFT 5 thrusters 95/65 10 burpee box jumps 24/20 April 10, 2013 - Wednesday
Skill - Pull up practice x 10 min WOD - 3Rounds not for time 10 Turkish get ups 35/18 20 pull ups 30 lunges 90/50 40 push ups 50 sit-ups April 11, 2013 - Thursday Strength - back squat 3.2.1 x 3 sets (add 5 to last back squat 3 rep max and work there) WOD - 4RFT 15 Front squat 95/65 20 Ring Dips 25 Reverse Crunch April 8, 2013 - Monday
Diane - 21,15,9 Deadlift 225/155 HSPU 800m row 50 du 800m run Refer to December 17,2012 April 5, 2013 - Friday
Skill L Sits L holds WOD - 1 round Buy in - 30 du 800m run 30 man makers 60/40 30 front rack walking lunges 95/65 800m run 20 man makers 60/40 20 front rack walking lunges 95/65 800 m run 10 man makers 60/40 10 front rack walking lunges 95/65 THURSDAY 130404
CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc. |
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