12/11/2013

Main – CrossFit Strength/Skill 3 Position Clean + Jerk (15min to find Max) CLEAN FROM THE POCKETS 1ST, THEN FROM MID THIGH, THEN FROM THE GROUND, THEN 1 JERK 15M TO FIND MAX LOAD Metcon (3 Rounds for reps) 200M/150M ROW 10 SLAMBALLS 10 BURPEES REST 3M, X3

12/10/2013

Main – CrossFit Strength/Skill STATION SKILLWORK STATION 1: HSPU WORK STATION 2: KIPPING PULLUPS/T2B 15M TOTAL TIME Metcon Metcon (Time) 21-15-9 HSPU C2B PULLUPS *350/300M ROW AFTER EACH ROUNDSUB PUSHUPS FOR HSPU AND RING ROWS FOR C2B PULLUPS IF NO KIPPING PULLUPS

12/09/2013

Main – CrossFit Strength/Skill Overhead Squat (3 Sets of 4 Tempo Squats) 22X1 2 SECONDS DOWN, 2 SECONDS HOLD, EXPLODE UP, 1 SECOND PAUSE BEFORE NEXT REP Metcon CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-UpsSUB C2B OR PULLUPS OR

12/06/2013

Main – CrossFit Strength/Skill Metcon (AMRAP – Reps) 8 RNDS BOTTOM TO BOTTOM TABATA AIR SQUATS WORK 20 SEC, REST 10 SEC REST IS HELD IN THE BOTTOM OF THE SQUAT. SCORE IS LOWEST # OF SQUATS IN ANY ROUND. Metcon Metcon (Time) 3 ROUNDS 400/350M ROW 15 BURPEES 21 BJ (24/20)

12/04/2013

Main – CrossFit Strength/Skill Shoulder to Overhead (5mins to find 3rep max) Use Push Press, Push Jerk or Split Jerk. Metcon (AMRAP – Reps) 80% OF 3RM FROM GROUND. 5M AMRAP OF TRIPLES S2O. AS MANY SETS OF 3 IN 5M AS POSSIBLE Metcon Metcon (AMRAP – Rounds) 20M AMRAP 15 CALORIE ROW 15 BURPEES

12/03/2013

Main – CrossFit Strength/Skill A1. 10 HEAVY SWINGS REST 10 SEC A2. 5 BURPEES AFAP REST 10 SEC A3. 10 HEAVY SWINGS REST 3M, X3 Metcon Metcon (AMRAP – Rounds and Reps) AS MANY COMPLEXES IN 7M AS POSSIBLE: 2 DEADLIFTS 2 HANG SQUAT CLEANS 2 FRONT SQUATS 155/105

12/02/2013

Main – CrossFit Strength/Skill Turkish Get Up (30 Reps not for time) WORK TO GET 15 PER ARM IN THE 15M TIME FRAME. SCALE AS NEEDED TO GET QUALITY REPS Metcon Metcon (AMRAP – Rounds and Reps) 16M AMRAP OF: 6 THRUSTERS (105/75) 12 WALLBALLS *TEAMS OF 2. PARTNER 1 COMPLETES 1 ROUND AND THEN

Team WOD

Main – CrossFit Metcon (AMRAP – Reps) Fight Gone Wrong “Title Fight” -Row (Calories) -Burpees -Plate Push -Heavy KBS (2/1.5) -Partner Abmat WB Throws *Only 1 person works at a time. KBS can only work while partner holds the goblet squat at parallel. *1 Minute of Work each at 5 stations. 1 Min rest after