13.4

Workout 13.4

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
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.

 

http://games.crossfit.com/article/open-workout-134-announced

03.13.13

Mobility

Strength:

Deadlift 3rm

WOD:

10 AMRAP –

5 Deadlifts

20 Double unders or 60 Single unders

Abds:

Side Bends: 2 sets x 15

3.11.13

Mobility

Strength:

Clean 1 rm

WOD:

OTMx15

Clean at 70 – 85%

Abs:

Toes to Bar x 30

03.09.13

Partner Wod
1 lap around building with one set of Dumbbells
50 Box Jumps
1 lap around building with one set of DBs
50 DB swings
1 lap around building with one set of DBs
50 Push Presses with DBs
1 lap around building with one set of DBs
50 supermans, weighted with DB
1 lap around building

03.07.13

Open Workout 13.1

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

03.04.13

Mobility & Dynamic Warm Up

 

Strength – Press Behind Neck 5×3

 

Skill – jump rope

 

Wod:

3 rounds:

1 minute – jump rope

1 minute – strict dumbbell press

1 minute – v-ups

Rest 2 mintues