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4/8/14

Main – CrossFit Weightlifting Clean Complex (Work up to a heavy Set of: SC + FS + Jerk) Work up to a heavy set of: Squat Clean + Front Squat + JerkThe entire set is done without dropping the bar. You can push jerk or split jerk. Metcon WOD (AMRAP – Reps) 3 rounds 45 […]

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4/4/14

Main – CrossFit Weightlifting Front Squat (1×5 45%, 1×3 55%, 1×5 65%, 1×5 75%, MR @ 85%) Metcon “Ogar Strong” (AMRAP – Rounds and Reps) AMRAP 14 min: 3 TNG Snatches 95/65 12 Wall Balls 20/14 Girls 9ft line ADV RX AMRAP 14 min 3 TNG Snatches 95/65 1 MU 12 Wall Balls 20/14

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4/1/14

Main – CrossFit Weightlifting Hang Clean (8 minutes EMOM Hang Clean) Go from above the knee. Add weight every minute to work up to a heavy single. Log the heaviest set and how many sets you did at that weight. Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps,

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3/31/14

Main – CrossFit Weightlifting Back Squat (1×5 45%, 1×3 55%, 1×5 65%, 1×5 75%, MR @ 85%) Metcon Happy Belated Birthday Joey! (Time) 6 Power Snatches 135/95 6 Pull ups 200m run 6 Squat Cleans 135/95 6 Pull ups 200m run 6 Front Rack Walking lunges 135/95 6 Muscle ups (6 pull ups) 200m run

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14.5

Main – CrossFit Metcon CrossFit Games Open 14.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster,

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