28/03/2013 Thursday

Announcement

Easter weekend time slots

Friday 07:00-10:00

Saturday 08:00-10:00

Monday 16:00-19:00

Sessions will start on the hour as usual

 

CrossFit OPEN 13.4

 

NOW the WOD

7Min AMRAP

3Clean and Jerk

3Toes to Bar

6Clean and Jerk

6Toes to Bar

9Clean and Jerk

9Toes to Bar

12Clean and Jerk

12Toes to Bar

15Clean and Jerk

15Toes to Bar

18Clean and Jerk

18Toes to Bar

21Clean and Jerk

21Toes to Bar

 

27/03/2013 Wednesday

Workout

Shoulder strengthening

Met con

For time (20min Cut off)

50 Back squats 60/40kg

40 Pull ups

30 Shoulder to over head 60/40kg

50 Front squats 40/30kg

40 Pull ups

30 Shoulder to over head 40/30kg

50 Over head squats 30/20kg

40 Pull ups

30 Shoulder to over head 30/20kg

 

 

26/03/2013 Tuesday

General mobility and strength conditioning day

Warm up

Face wall sqauts
Kb Halo’s
Duch walk
Bear crawl
Spider man walks

Strength

Strength complex 1
Goblet sqauts
Strict chin ups

Strength complex 2
Kb clean and press
Push ups

Strength power complex
Kb push press
Box jumps

Monday 25/03/2013

Workout

 

Strength

Thrusters

3-3-3-3

Weighted pull ups

5-5-5-5

Met con

6Min AMRAP

Clean to Thruster 65/40kg

22/03/2013 Friday

Workout

13.3

AMRAP 12 min

150 Wall balls
90 Double unders
30 Muscle ups

20/03/2013

Workout

Technique:

Muscle ups
KB push press

WOD
20min AMRAP

4 Muscle ups
8 KB Push press 24/16kg
12 Power cleans 60/40kg

19/03/2013

Workout

Mobility and activation

Strength

Over head sqauts
4-4-4-4-4

WOD

Complete 18reps on each exercise within 1 min per exercise .
If round is finished continue same exercises but with one additional rep each round.
Continue untill reps can not be completed and calculate score.

Exercises
Burpees
Pull ups
Thrusters 35/20
Toes to bar

18/03/2013 Monday

Workout

Strength

Speed sqauts

25 sec Max reps X 10 sets

Max weight Turkish get ups

Max Kettlebell swings in 3min

15/03/2013

Workout

13.2

10min Amrap
5 shoulder to over head 52/34kg
10 deadlifts 52/34kg
15 box jumps

14/03/2013 Thursday

13.2 Video

Todays Workout

Technique: Snatch

WOD

For time

Reps 21-15-9

Med ball slams

Box jumps

Straight into

50 Air squats

9 Chest to bar pull ups

40 Air squats

9 Chest to bar pull ups

30 Air squats

9 Chest to bar pull ups

20 Air squats

9 Chest to bar pull ups

10 Air squats

9 Chest to bar pull ups