30/03/2013
Metabolic Conditioning "Fran" 21-15-9 Thrusters (95/65) Pull-ups -then- "Power Elizabeth" 21-15-9 Power Cleans (135/95) Ring Dips
29/03/2013
"CrossFit Games Open 13.4" Weightlifting 5x1 Snatch Grip Deadlift Hang Snatch 2 Overhead Squats 5x1 Clean Grip Deadlift Hang Clean 2 Front Squats Jerk Strength M.E. 1RM Weighted Pull-up
27/03/2013
Metabolic Conditioning 21-15-9 Burpee Toes to Bar Overhead Squat (95/65) Skill: Goat #1 Metabolic Conditioning 5 RFT 50 Double-Unders 10 Deadlift (225/135)
26/03/2013
Weightlifting 7x1 Snatch 7x1 Clean and Jerk Strength M.E. 5RM Zercher Squat Metabolic Conditioning 6' AMRAP 3 Cleans (185/125) 15 Burpees
25/03/2013
Metabolic Conditioning 3 RFT 30 Push-ups 20 pull-ups 10 Cleans (135/95) Skill: Goat #2 Metabolic Conditioning 3 RFT 15 KB Swings (32/24) 10 Toes to Bar 5 Thrusters (135/95)
22/03/2013
CrossFit Games Open 13.3 Weightlifting 5x1 Snatch Grip Deadlift Snatch from Pos. 1 (1" from floor) Snatch Balance 5x1 Clean Grip Deadlift Clean from Pos. 1 (1" from floor) 2 Jerks
20/03/2013
Metabolic Conditioning 3x 4' AMRAP 3 Snatch (135/95) 6 OHS (135/95) 9 C2B Pull-ups SKill: Goat #1 Metabolic Conditioning 21-15-9 KB Swings (32/24) Burpee Box Jumps (24"/20")
19/03/2013
Weightlifting 7x1 Snatch @80% or above 7x1 Clean and Jerk @80% or above Strength 7' EMOTM 2 Muscle-ups Metabolic Conditioning 12' AMRAP 6 KB Swings (32/24) 6 Burpees OTB 6 SDHP (32/24) *The kettlebell must travel with you at all times.
18/03/2013
Metabolic Conditioning 4RFT 50 Double-unders 10 Deadlift (265/165) 5 Wall-balls (20/14) Skill: Goat #2 Metabolic Conditioning 6' AMRAP 6 Burpees OTBB 6 Thrusters (135/95)