16/03/2013
Metabolic Conditioning 5 RFT 7 Pull-ups 14 F. Squats (135/95) 21 KB Swings (24/18) -then- 5 RFT 7 T2B 14 Wall-balls (20/14) 21 Deadlift (185/115)
15/03/2013
CrossFit Games Open 13.2 10' AMRAP 5 Push Press (115/75) 10 Deadlift (115/75) 15 Box Jump (24"/20") Weightlifting 5x1 3-position Snatch (top down) 5x1 3-position Clean and 2 Jerks (top down) Strength D.E. Deadlift 10x2 @60% +25%
13/03/2013
Metabolic Conditioning 10 RFT 10 T2B 10 Wall-Balss 10 HSPU Skill: Goat #1 Strength 1-1-1-1-1 OH Squat Front Squat HBBS You must increase on every rep of the squat sequence.
12/03/2013
Weightlifting 7x1 Snatch @80% or above 7x1 Clean and Jerk @80% or above Strength 10x2 Banded Weighted Pull-ups +10# Metabolic Conditioning 7RFT 20 Push Press 20 OH Squat
11/03/2013
Metabolic Conditioning 4RFT 30 Double-unders 20 Burpees OTBB 10 Front Squat (225/135) Skill: Goat #2 -then- EMOTM until Failure 2 Snatches (135/95) 1 Muscle-up 2 Snatches (135/95) 2 Muscle-ups etc
09/03/2013
Skill: Goat #1 Met-Con '2010 CrossFit Games Final' 3 RFT 30 Push-ups 21 OH Squat (95#/65#) 7' Time Cap 30" Rest 3 RFT 30 T2B 21 Ground to OH (95#/65#) 7' Time Cap
08/03/2013
Weightlifting 5x1 3-position snatch 5x1 3-position clean and 2 jerks Strength D.E. 12x2 Deadlift 55% bar weight+ 25% banded weight Met-Con 1' M.E. Burpees OTBB 2' M.E. Pull-ups 3' M.E. KB Swing (24kg/16kg) 2' M.E. OH Squat (95#/65#) 1' M.E. T2B