04/05/2013

Strength:

Bench Press – 3 x 12 @ 60%

Midline/Stability:

1 Leg/1 Arm Kettlebell RDL – 3 x 8 (ea. leg)

Conditioning:

Open Workout 13.5

4 minute AMRAP of:

15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.

** If you are registered and competing in The Opens you must do this workout at an Affiliate that is registered to judge/approve your score, or submit your score on the CrossFit Games site by video.

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04/03/13

Strength:

7×1 – 2 Clean Grip Deadlifts + 1 Hang Clean (full) + 1 Jerk  – Heavy, but good technique

Skill:

8 Min Pistol Practice

 Conditioning:

Tabata Row for Calories – Score is total calories

-Then-

8 min of alternating KB Turkish Getup Practice – Heavy
* THIS IS NOT AN AMRAP.  Take your time. Do not rush*

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04/02/13

Strength:

HBBS – 4 x5 @ 75%

Conditioning:

1 Min ME  KBS @ 52/35

– 1 Min Rest  –

3 min AMRAP:

5 Power Cleans @ 70%
100m Shuttle Run
3 MUs

– 1 Min Rest –

3 Min AMRAP:

5 Power Cleans @ 70%
100m Shuttle Run
3 MUs

– 1 Min Rest –

1 Min ME KBS @ 52/35

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04/01/13

Strength:

1) Every 20 seconds for 4 minutes:
1 Snatch (full) @ 75%

– Rest 3 minutes –

2) Every 60 seconds for 8 minutes:
1 Snatch (full) @ 85%

Conditioning:

50 Double-Unders
200′ OH Plate Carry, 45/35#
25 Pull-Ups
200′ OH Plate Carry, 45/35#
25 Pull-Ups
200′ OH Plate Carry, 45/35#
50 Double-Unders

Cashout:
Sitting Partner Wallball Side Tosses – 3 x 10

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