17/12/13

Strength

Front-Squat- 3 x 10 @ 50-55% (Deload)

WOD

CrossFit Games Open workout 13.2
10 min AMRAP

5-STOH #75 #115
10-Deadlifts #75 #115
15-Box-Jumps 20" 24"

17/12/12

Strength

Hang-Power-Snatch- 15 min's to build up to a heavy set of 3.
Practice cycling the bar, try bringing the bar back from
the overhead position to the hips in a straight line.
 

Core

12 min EMOM
1st min- 30 sec Hand-stand Hold
2nd min- 30 sec Plank
3rd min- 10- Hollow-Rocks

WOD

5 mins (5-Rounds)
30 sec Double-unders
30 sec Burpees

* Score is total number of Burpees & total Double-unders
 

 

 

 

 

 

17/12/11

Strength

Back-Squat- Build up to a heavy set of 5 in a 15 min Window.

WOD

4-Rounds for max reps:
3 min:
3-Power-Cleans #95 #135
6-T2B
9-Wall-balls #14 #20
Rest 1 min

17/12/08

Strength

5- Rounds
4+Deadlifts @ 65%
+
8+ Ring-Dips

WOD

"Grace"  10 min Cap
30- Clean & Jerks #95 #135

* Bonus AMRAP (If finished before cap)
10-Slam Balls #30 #40
15-Push-ups
20- Sit-ups
 

17/12/07

Strength

Snatch- 3 x 3, work up to 80% of 1 RM

Overhead Squat- 3 x 3, work up 80% of 1 RM

WOD

5- Rounds
20- Dumbbell Snatches #35 #50
10- Chest-to-bar Pullups
50-FT. Shuttle sprint