2013 04 06
6 April 2013 – STRENGTH – Deadlift 5’s
STRENGTH Workout of the Day MAIN EVENT: 1) Every minute on the minute for 7 min complete: 1 Snatch Grip Deadlift 1 Snatch 1 Hi-Hang Snatch 2A) Deadlift (5's week) Set 1 - 40% x 5 Reps Set 2 - 50% x 5 Set…
2013 04 05
Workout of the Day CROSSFIT GAMES OPEN WORKOUT 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.…
2013 04 05
Workout of the Day ***If you are competing in the Open Workouts tomorrow, I recommend taking the day off today or doing a conditioning class*** A. Five sets of: Clean x 1.1.1 (rest 10 seconds between singles – these are full cleans) Rest 2-3 minutes between sets…
2013 04 04
4 April 2013 – STRENGTH – Press 5’s
STRENGTH Workout of the Day MAIN EVENT 1A) Press (5′s week) Set 1 – 40% x 5 Reps Set 2 – 50% x 5 Set 3 – 60% x 3 Set 4 – 65% x 5 Set 5 – 75% x 5 Set 6 – 85% x 5+…
2013 04 03
Workout of the Day A. Every Minute on the Minute for 10 Minutes: Snatch Grip Deadlifts x 3 reps @ 75% B. In teams of two complete: Row 1000m (500m each) then... 3 rounds each of: 10 Pull Ups 15 Wall Balls 20 Burpees…
2013 04 03
Workout of the Day A. Four sets of: Barbell Lunges x 20-24 steps (10-12/leg) Rest 90 seconds Wall Climbs x 4-6 reps Rest 90 seconds B. Three rounds for time of: Ground to Overhead x 10 reps Toes to Bar x 10 reps 24/20″ Box Jumps x…
2013 04 02
2 April 2013 – STRENGTH – Squat 5’s
STRENGTH Workout of the Day MAIN EVENT 1A) Squat (5's week) Set 1 - 40% x 5 Reps Set 2 - 50% x 5 Set 3 - 60% x 3 Set 4 - 65% x 5 Set 5 - 75% x 5 Set 6 - 85% x…
2013 04 01
Workout of the Day CMC PIT WORKOUT PREP Complete as many rounds and reps as possible in 7 minutes of: 7 Push Press (75/45) 7 American Kettlebell Swings (40lb/20lb) 7 Burpee Box Jumps (20 inch boxes) Rest 3 minutes Complete as many rounds…
2013 04 01
Workout of the Day A. Five sets of: Snatch + Overhead Squat x 3 reps Rest 2 minutes B. 3 rounds for time of: 20 Pull-Ups 40 Double-Unders 600 Meter Run
2013 03 31