03.21.2013

Workout 13.3

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9' target)
90 Double-unders
30 Muscle-ups

http://games.crossfit.com/workouts/the-open#tabs-3

03.20.2013

30 minutes to work on any movements:-front squat
-overhead squats
-thrusters
-pistols
-wallballs
-handstand holds/pushups
-double-unders
-ring dips
-muscle-ups
-etc

Also, at some point throughout the 30 minutes – row 500m for time

Core Development:8 minute alternating tabata
-flutter kicks
-plank hold

03.19.2013

Warm up: TGU 4, 4, 4, 4 (2 per side), Burgener Warm-Up

 

Skill: Clean & Jerk

 

WOD: 

A. 15 min. to find max clean & jerk (increasing in weight, 5-7 total attempts, following warm up) 

B. 7 min AMRAP of

5 Clean & Jerks (70% of 1RM from A.)

10 American Swings (53/35)

 

Cool Down: Hip Opener Stretches

 

GET THE HIPS COMPLETELY OPEN BEFORE YOU BREAK THE ELBOWS!

 

03.18.2013

Warm Up: 2X- 400m Run, 15 Beat Swings

Skills: Pull-ups - Push-ups - Squats

WOD: 15 Minute Cindy
AMRAP
5 Pull-ups
10 Push-ups
15 Squats

Cool Down: Shoulder & Hip Stretches