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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

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

02 Feb 2014

020214

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1. Complete 30 reps for time

Squat clean to a thruster, (95/65)

2. Bench Press – 15 minutes to work up to a max triple

30 Jan 2014

013114

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1. 4 Rounds for time

10 Bar facing burpees
15 Deadlift, 155#/105#
10 Pistols (Alternate each rep)

2. Overhead Squat – 12 minutes to work up to a max for the day

29 Jan 2014

013014

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1. AMRAP 10

Row 20 calories
20 Knee to elbows
20 Ring Dips

2. EMOM 15

2 Hang Squat Snatch – ascend to AHAP

28 Jan 2014

012914

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1. “Diane” (10 minute cap)

Complete reps of 21-15-9 for time

225#/155# Deadlift
Handstand push ups

 

2. Barbell Thruster – 15 minutes to work up to a max single 


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  • David Kemp

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