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12 Feb 2014

021314

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1. “Malleolo”
15-12-9
Squat clean, 185/125
Push jerk, 185/125

2. Tabata L-sits

12 Feb 2014

021214

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1. “Randy”
Complete 75 reps for time

Power Snatch, 75/55

2. Bench Press – 5×3 (straight sets)

10 Feb 2014

021114

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1. 3 rounds each for time

Row 500m
rest 1:00 between each round

2. 5 rounds for time
10 Box jumps, 20″
10 Pull ups

09 Feb 2014

021014

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AMRAP 15

30 Power Clean and Jerk, 75/55
2 Muscle ups
25 Power Clean and Jerk, 105/75
4 Muscle ups
20 Power Clean and Jerk, 135/95
8 Muscle ups
15 Power Clean and Jerk, 165/115
16 Muscle ups
10 Power Clean and Jerk, 205/135
32 Muscle ups

08 Feb 2014

020914

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1. Deadlift – 5 x 2 (straight sets)

2. For time with a Partner (volume shared equally alternating every 10 reps)
100 Double unders
100 DB Shoulder to overhead, 55#/35#
100 Pistols
100 DB Snatch, 55#/35#
100 Box jumps

06 Feb 2014

020714

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Reebok CrossFit Games Open 11.1

AMRAP 10
30 Double Unders
15 Power Snatch, (75/35)

05 Feb 2014

020614

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1. EMOM 20
1 Power Clean + 2 Push Jerk – AHAP

2. Row 2k

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04 Feb 2014

020514

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1. AMRAP 6 x 2 (rest 12 minutes between AMRAPs)
20 Overhead walking lunges, 45/25
15 Hand release push ups
10 Box jumps, 24″/20″

2. 100 Double unders for time

03 Feb 2014

020414

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1. Back Squat – 6×2 @ 90%

2. Complete 5 rounds for time
9 CTB Pull ups
6 Handstand Push ups
3 Deadlift, 315/215

03 Feb 2014

020314

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1a. 3 x 30 Unbroken Wallball, 20/14
1b. 3 x 30 Unbroken Double Unders

2. 3 rounds for time
10 Power Snatch, 95/65
10 Burpees
10 Knee to elbows


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