Month: March 2013

Strength/Skill – Bench Press 5×5 21-15-9 Plyo lunges Toes to bar Thrusters 75/45

Strength/Skill : Beginner – Pull-ups 5-5-5-5-5 Intermediate – Weighted Pull-ups 5-5-5-5-5 Advanced – Weighted Chest to bar Pull-ups 3-3-3-3-3 A.M.R.A.P. 7 Minutes…If you RX it…12min A.M.R.A.P. if you don not. 3 Power Clean – 235/143 6 KB S.D.H.P. 53/35 (BELL TOUCHES GROUND FOR EVERY REP) 9 Wallballs – 20/14

Strength/Skill – OHS 3-3-3-3 with 1 second pause at the bottom @ 70-80% of 1RM. AMRAP 20 Minutes 6 Handstand Push-ups 9 Deadlift – 123/185 12 Pistols

Strength/Skill – Deadlift 15 mins. to find 2 RM 7 Minute Ladder 2 Front Rack Dumbbell Lunges – 45/35 2 Dumbbell Shoulder to Overhead – 45/35 *Up by two’s for 7 Minutes*

CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible