Here is the workout for this week!! If you are competing on Saturday and you would like to practice pacing/strategizing during Thursday's Snatch portion, you may...

Click Here to view video of this weeks workout!
Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

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 reps120 pound Snatch, as many reps as possible

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.



Submit results prior to Sunday, 5pm PT

SCORES MUST BE SUBMITTED
BEFORE SUNDAY, 5PM PT
 

Thursday

Warm Up:
5 min Double Under Flights

2 lengths Bear Crawl
2 lengths Crab Walk
10 Burpee Broad Jumps
7 Muscle Snatch w/bar
10 Overhead Squats w/bar


Then: Burgener

Strength: 

Snatch
3-3-3
Try to build each set.

WOD: 20 min cutoff
3 Rounds
400m run
20 Wallballs 20/14lb
10 Pushups
 
Wednesday

Warm Up
3 rounds
30 double unders (ADV)/20(INT)/10(BEG)
12 Wallballs
5 Muscle up Drills
5 Ring, box or bar dips



Skill: (7 mins)
40 secs on, 20 secs off -V-ups (sub situps)
40 secs on, 20 secs off- Hollow Rocks (sub lifting upper body off floor as high as possible and hold w/ bent knees)
40 secs on, 20 secs off- Flutter kicks (back flat to ground, pelvis tucked, hands glued to sides)
1 minute rest, REPEAT all three mvts.

THEN: 5-10 mins Shoulder mobility

WOD: (Running clock, 12 minutes)
6 min AMRAP
15 American kettlebell swings 2 pood/1.5 pood
8 STRICT pullups or chin ups

REST 3 mins

3 min AMRAP
15 American kettlebell swings 2 pood/1.5 pood
8 STRICT pullups or chin ups

Use bands as needed, but stay with same band entire workout.
Kettlebell should be heavy. Challenge yourself with weight today, but keep good form.
 
Tuesday

Run club 630PM: Jefferson Playground. Bring a watch and sign up on MindBody!

Warm up:
800m run
15 box jumps
10 squat and press

7 mins: Handstands: Do shoulder touches, wall climbs, handstand walks or holds, frog stands. No HSPU's.

Group Clean Drills

WOD:
21-15-9
Power clean 115/75lb
Thruster 115/75
(use one bar)
 
Striking/Boxing tonight at 7. Sign up on Mind Body
 
Monday

Warm Up
3 minutes Double Under Flights

Then 2 rounds:
5 Broad Jumps
5 Thrusters w/bar
5 Backsquat and Press (behind the  neck)
5 Wall Climbs

WOD: (15 minutes for each movement)
Overhead Squat
1-1-1-1-1
Front Squat
1-1-1-1-1
Back Squat
1-1-1-1-1
Increase weight in each of the 15 sets. Rest 1:30 to 2 mins between reps. Use this time for mobility.


Post Wod: 500m Row Time Trial : optional
 
Sunday

Active Recovery is moved to MidCity (540 N. Cortez) 11:30am
Open Gym at MidCity from 10:30am til 12:30pm 
 

Saturday

10am Group WOD

11am: 2012 Crossfit Games  Competitors!!

You may come in and warm up as early as 10am. First heat will begin just shortly after 11am.

Warm Up: On your own
400m run
10 Pullups
10 Pushups
10 Jump Squats
10 Wall Balls
ROLL OUT/Stretch/Favorite Mobility

WORKOUT 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Click Here to read and familiarize yourself with movement standards.
 
Friday

Warm Up:

2 rounds
400m Run
5 muscle up drills
5 ring dips
2 lengths bear crawl

Goat: 15 mins
On the minute for 15 minutes do 1-3 reps of a skill of your choice. Choose ring dips, muscle ups, kipping drills (swing only), pistols, snatch, clean, shoulder touches, hspu, handstand walks..etc. NO PULLUPS TODAY

WOD: 
21-15-9
Burpee Tuck Jumps
Pullups
Sit-ups
 

Thursday

Warm Up:
400m Run
10 Pullups
10 Pushups
10 Jump Squats
10 KB swings
10 Thrusters w/bar

Strength: Thruster
1-1-1-1-1
Increase Weight each rep.

WOD:
5 rounds
Double Unders 50-40-30-20-10 (150-120-90-60-30 singles)
Squat Snatch 10-8-6-4-2  (95/65lb)