06/03/2013
Met-Con 5 RFT 50 Squats 10 Shoulder to OH (135/95) Skill: Goat #2 Met-Con "Linda" 10-9-8-7-6-5-4-3-2-1 3/4 BW Clean 1/2 BW OH Press 1 1/2 BW Deadlift
05/03/2013
Weightlifting 7x1 Snatch @ 80% or above 7x1 Clean and Jerk @ 80% or above Strength 12' EMOTM 2 Banded Pull-ups + 5# Met-Con 'CrossFit Games Open 12.3' 18' AMRAP 15 Box Jumps (24"/20") 12 Push Press (115#/75#) 9 Toes to Bar
04/03/2013
Met-Con 'Karen Kalsu' For time: 100 wall-balls EMOTM 5 Burpees 10 Burpee buy-in Skill: Goat#2 Met-Con 'Death by Back-Squat' EMOTM +1 HBBS @ BW until fail Re-racks are allowed.
02/03/2013
Metabolic Conditioning 'Sixes' 6 RFT 6 Cleans 6 HSPU 6 T2 Skill Goat #1 Metabolic Conditioning 7' AMRAP 7 Wall-balls (20/14) 7 KB Swings (32/24)
01/03/2013
OLY 5x1 3-Position Snatch (hip, knee, floor) 5x1 3-Position Clean and 2 Jerks (hip,knee, floor) Strength Deadlift 12x2 EMOTM 50% bar weight + 25% banded weight Metabolic Conditioning 10' AMRAP 30 Double-unders 15 Snatch (75/55)