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

 

 

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