– Work up to a heavy single in 12 minutes
then…
Workout 13.3
12 minute AMRAP of:
– 150 Wall balls
– 90 Double-unders
– 30 Muscle-ups
Month: March 2013
Handstand skill work
– Work on one of the following for 12 min
Handstand walks
Noes & toes holds x4 ME
Handstand push-ups x 4 ME
then…
For time:
3 rounds of:
– 14 Goblet Squats 24/16kg
– 7 Toes 2 Bar
– 14 KB Snatches (partition in any way) 24/16kg
– Run 800 m
3 rounds of:
– 10 Goblet Squats 24/16kg
– 5 Toes 2 Bar
– 10 KB Snatches (partition in any way) 24/16kg
Olympic Lifting Tonight at 7:30pm!
” The mere practice of the Olympic lifts teaches an athlete how to apply large amounts of force. Part of the extraordinary abilities of an Olympic lifter arises out of his having learned how to effectively activate more of his muscle fibers more rapidly than others who aren’t trained to do so. This becomes extremely important for athletes who need to remain at lower body weights for athletic purposes but need to learn how to apply greater force.” – Artie Dreschler
The goal of this class is to teach the technical proficiency of the olympic lifts, focusing on the snatch and clean & jerk. Feel like this is one of your weaknesses or would just like to focus more on the two lifts? Then this class is for you whether you are fresh out of the CF Prep Course or a seasoned EDCF veteran. These classes are offered Wednesday evenings at 7:30PM and Saturday mornings at 8:00AM.
EMOM for 10 minutes
2 TnG Power Cleans @ 60-70% 1RM
then…
12 min amrap @85%
– Run 200m
– 10 deadlift 185/135
– 10 hand release push ups
Hang Squat Snatch
5×3 (unbroken) – rest 90 sec
then…
1 minute ME Ring Dips.
-(10 sec rest)-
4 minute AMRAP of:
8 Power Snatch 95/65#
16 Pull-ups
32 Double-Unders
-(10 sec rest)-
1 minute ME Ring Dips.
-(10 sec rest)-
4 minute AMRAP of:
8 Power Snatch 95/65#
16 Pull-ups
32 Double-Unders
-(10 sec rest)-
1 minute ME Ring Dips.
Front Squat
2X3 @ 85%, 2X2 @ 90%, 2X2 @ 95% – rest 2-3 minutes. (last week in cycle)
then…
For time:
– 20 KBS 24/16kg
– 12 Push Press 135/95#
– 20 Walking Lunges (steps)
– 40 KBS 24/16kg
– 9 Push Press 135/95#
– 40 Walking Lunges (steps)
– 60 KBS 24/16kg
– 6 Push Press 135/95#
– 60 Walking Lunges
Build to a heavy Clean & Jerk in 15 min.
then…
Open WOD 13.2
10 minute AMRAP of:
– 5 Shoulder to overhead, 115 / 75 lbs
– 10 Deadlift, 115 / 75 lbs
– 15 Box jump, 24 / 20 inch
Thursday 3-14-11
Strict Press
3-3-3-3
then…
3 rounds for time:
– 400 m run
– 30 jumping lunges
– 15 toes 2 bar
*20 min cut-off