March 30

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Crossfit games Open 13.4

3 clean and jerk

3 toes to bar

6 clean and jerk

6 toes to bar

9 clean and jerk

9 toes to bar

and so on for seven minutes

mens weight 135

womens weight 95

March 29th

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Strength : deadlift

75%x7x3

 

Skills

: toes to bar practice 10 min

Wod:

Buy in:

50 box jumps

3 rounds:

200 m run

15 burpees

5 front squats 155/105#

Core: 50 back ext

 

On Ramp:

Shoulder press with PVC

Shoulder mobility circuit Shoulder Press out of rack Knee to elbow progression

3 rounds for time:
300 M Row (SDHP)
5 KTE
10 barbell push press One groups will rest while 2nd group goes for each Round

March 28

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Strength:

1) 7×2 Snatch (just above knee) – heaviest possible, rest 60-90 sec. DEMO VIDEO

 

Wod: 3 rounds for time

1 min max cal on Rower

rest 20 sec

1 min ME push ups

rest 20 sec

1 min ME SDLHP 95/65#

rest 20 sec

1 min ME push press 95/65#

 

On Ramp:

 

Dead Lift

Kipping
Jumping Pull-ups Walking lunges

3 rounds for time: Run 200m
Lunge 30 ft
10 jumping pull-ups

Wod March 27

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Strength:Bench Press

75%x7x3

 

Wod:

“Helen”

3 Rounds

400m run

21 kb swings 53/35

12 Pull ups

Core: 3×12 plate sit ups

On Ramp:

Dead Lift

Rower (SDHP) Thruster

Total Time (add intervals):
Row 200m (SDHP)
10 Thrusters (45/15 or PVC)
Time each interval (one person rests while partner goes)

3 times each (approx 3 min rest)

March 26

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Strength: 2 position clean floor and mid thigh 65% x 5 sets

Wod:

5 power cleans 185/105#

10 HSPU

20 jumping lunges

4 rounds for time

 

Core: 100 Russian twists

On Ramp:

Squat

Dead Lift
Shoulder Press and Push Press w/PVC

For Time: 10,9,8,7,6,5,4,3,2,1
Med Ball Dead Lift (x lbs) Push Press with PVC

March 25

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Strength: Back Squat

75%x7x3

Mini Wod: 100 Wall balls

haha just kidding

12 overhead squat

12 toes to bar

3 rounds

Wod:

5 rounds for time:

6 chest to bar pull ups

12 kb snatches 53/35#

18 ab mat sit ups

 

On Ramp:

 

DROM (dynamic range of motion) Squat
Ring Row
Push-up

For Time:
200m Run
15-12-9 squat/push-up/ring row 200m Run

March 24

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Strength:

shoulder press:

50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%xAMAP

Skills:

12 kipping pull ups

ME handstand holds

3 rounds not for time

 

Wod

For time:

20 Kettlebell swings, 2 pood

30 Toes to bar

Run 400 meters

On Ramp:

Shoulder Press press out of rack

Wall Ball
Med Ball Cleans

5 rounds for time: 7 wall ball
7 pushup
7 ring rows

OR
5 rounds for time: 10 wall ball
5 pushup

 

March 22

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Strength: Deadlift

50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%xAMAP

Wod :

 

4 Rounds:

500 m row

400 m run

Core:

3×8 TGU (4 ech side)

 

On Ramp:

Shoulder press with PVC

Shoulder mobility circuit Shoulder Press out of rack Knee to elbow progression

3 rounds for time:
300 M Row (SDHP)
5 KTE
10 barbell push press One groups will rest while 2nd group goes for each Round

 

March 21st

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Strength:

2 position snatch (floor and mid thigh) @ 65% x5 sets

Skills: dbl unders and efficiency for wall balls

Wod:

“The Coral”

3 rounds

10 tire flips

100 m farmers walk

30 ab mat sit-ups

30 sledge hammer strikes

30 kb swings

 

On Ramp:

Dead Lift

Kipping
Jumping Pull-ups Walking lunges

3 rounds for time: Run 200m
Lunge 30 ft
10 jumping pull-ups