Wednesday, March 6, 2013
Strength / Skill
Clean & jerk
Conditioning
AMRAP in 15 minutes of:
10 KB swings (70#/55#)
10 Box jumps (24″/20″)
10 Ring dips
Tuesday, March 5, 2013
Strength
Back squat
Conditioning
3 Rounds for total time of:
Row 500m
Run 400m
Rest 1 minute in between rounds
♦ compare to 08/14/12 ♦
Sunday, March 3, 2013
2011 CrossFit Games Open WOD 11.1
AMRAP in 10 minutes of:
30 Double unders
15 Power snatch (75#/55#)
Rest 10 minutes
AMRAP in 5 minutes of:
Clean & jerk (185#/135#)
Saturday, March 2, 2013
For time:
Run 200m
50′ Walking lunge
21 Sit ups
50′ Broad jump
Run 200m
50′ Walking lunge
18 Sit ups
50′ Broad jump
Run 200m
50′ Walking lunge
15 Sit ups
50′ Broad jump
Run 200m
50′ Walking lunge
12 Sit ups
50′ Broad jump
Run 200m
50′ Walking lunge
9 Sit ups
50′ Broad jump
Run 200m
50′ Walking lunge
6 Sit ups
50′ Broad jump
Run 200m
50′ Walking lunge
3 Sit ups
50′ Broad jump
Thursday, February 28, 2013
Strength
Front squat
Conditioning
3 Rounds for time of:
Run 400m
50 Double unders
15 Pull ups
Tuesday, February 26, 2013
5 Rounds for time of:
10 Deadlift (225#/155#)
20 Pistols (alternating legs)
