04.10.13

Mobility!

Strength:

Snatch Grip Push Press

WOD:

10min AMRAP

4 HSPU

8 Pull Ups

12 Box Jumps

 

04.08.13

Mobility

Strength:

Back Squat – 3, 3, 3, 3, 3

&

Hollow Rocks – 5×20

WOD:

5 rounds for time-

200 run

5 DB hang cleans

10 Shoulder to overhead

15 Front Squats

 

04.06.13

13.5 for 4 minutes, 4 minutes of rest then 20 in place lunges with weight over head (25#), 20 slam balls (25#), 20 KBs 1 to 1.5 pood), 20 goblet squats, 20 burpees for one round.

04.03.13

Mobility

Skill
Pull Ups
Ring Dips

WoD
For time:
Shoulder press, 10 reps
Overhead squat, 15 reps
Push press, 20 reps
Front squat, 25 reps
Push jerk, 30 reps
Back squat, 35 reps

04.01.13

Mobility

Strength & Skill –
Turkish Get Ups
Good Mornings
WoD –
3 rounds
Row 500m
Run 400m
Rest 2 minutes between rounds
Post work out stretch

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