WOD: From Littleton
3 Rounds:
10 Burpees2Lateral Jump (24")
12 KB Snatch (45lb)
-then-
3 Rounds:
10 Back Squats (135lb)
12 Deadlift (135lb)
(use same bar)
Post Total Time
Scale as appropriate for you
*NOTES: Do all 3 rounds of the first Couplet before moving to the next couplet.
-Burpee 2 Lateral Jump means do a burpee and then jump sideways OVER a 24" box/bench/whatever
-KB Snatch is one-arm, choose any arm and switch whenever you want..do all 36 on one arm if you want
-Squats and Deadlift - Use the same bar..don't care if you always start off the ground or rack it for back squats and then drop it to do the deads.
WOD: From OneWorld - also the 1st workout of the 2011 CrossFit Open
10 Min AMRAP
30 double unders
15 Power Snatches (75lb)
I haven't been pounding on Double Unders so I thought I would bring them back...and I couldn't resist using a CrossFit Open workout.
Wendler Week 3/Day 4:
Standing Overhead Press
5 Reps @ 75% max (80lb)
3 Reps @ 85% max (90lb)
AMRAP @ 95% max (105lb)
-in between sets-
Pull Ups 5 x 5
O-Lift Form work:
Work on something technique-wise you are bad at. For example, I do not get under the bar well enough and am severly limiting my lifts... you don't have to lift the weight as high if you GET YOUR ASS DOWN...but I for some reason have trouble with this. I'll probably work on the clean and snatch with lighter weights and getting my butt down
WOD: from Mainsite (don't do these too often!)
Five rounds for time of:
75 pound Push press, 25 reps
50 Double-unders
Wendler Week 2/Day 4:
Standing Press
3 Reps @ 70% max (75lb)
3 Reps @ 80% max (85lb)
AMRAP @ 90% max (95lb)
Accessory work: 5 x 10reps @ 65lb
Pull Up work: 2 pull up pyramids (10s rest)
Power Snatch:
2-2-2-1-1
Wendler Week 1/Day 4:
Overhead Press
5 Reps @ 65% max (70lb)
5 Reps @ 75% max (80lb)
AMRAP @ 85% max (90lb)
Pull Ups
5 x 4 - do in between press sets
WOD:
OTMEM (On the minute every minute) to failure
20 Double Unders (or scale)
1 Power Snatch @ 45lb - Every Minute, add 10 pounds
When fail - complete # double unders = weight failed (i.e. 125lb = 125 double unders)
Post max weight completed successfully
NOTES:
*My recommendation is to grab a bunch of 10's and 5's and just pump them on after you complete the snatch. Remember, you don't have to do it exactly on the minute, but you have to complete it within the minute. You can fail and try again at that same weight within the minute.
Wendler Week 3/Day 3:
Deadlift
5 Reps @ 75% max (205lb)
3 Reps @ 85% max (230lb)
AMRAP @ 95% max (255lb)
-then-
WOD: from Littleton
10-1
KB Snatch - each arm (35lb)
Burpees
The snatch is 10 Right Arm, 10 Left Arm, then 9 and 9 on the second set etc.
Wendler Week 2/Day 1:
Squat
3 Reps @ 70% max (155lb)
3 Reps @ 80% max (175lb)
AMRAP @ 90% max (200lb)
-then-
WOD
From OneWorld
Complete 7 rounds for time of:
7 Power Snatch (pick weight)
7 box jumps (24")
Wendler Week 1/Day 4 (final day of week 1)
Standing Overhead Press: again, my weights in ()
5 Reps @ 65% max (65lb)
5 Reps @ 75% max (80lb)
AMRAP @ 85% max (90lb)
-then-
Double Pull up Pyramid (or modified Death by pull up)
Do 1 pull up, rest 10s
Do 2 pull ups, rest 10s
Do 3 pull ups, rest 10s....
until failure
Rest 3-5 min
Repeat pyramid
if you have time:
Power Snatch: 3-3-2-2-1-1
CrossFit Games Open - 2nd Workout
Workout 12.2
*Note: I will be doing the Masters Men below because I cannot do a 135lb snatch so I would like to get more reps in. If you are actually participating in the Games you must do your RX'd workout.
MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
MASTERS MEN - includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
MASTERS WOMEN - includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible
Warm up
Skills
Work on snatch, both KB single arm and with a bar
WOD
5 rounds, for max reps, rest all you like between everything
Max reps Front Squat - 135lb - from the ground, no rack
Max reps Dead Hang Pull Up
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