Notes from Uwem

Saturday 2014.03.01

Workout of the Day 9:00 am ONLY!

Complete 5 Rounds for time of:

  • 7 Overhead Squats, 95#/65#
  • 10 Hollow Rocks

 

OPEN WOD 14.1

FIRST HEAT BEGINS AT 10:00 AM.

Workout 14.1

Complete as many rounds and reps as possible in 10 minutes of:

  • 30 double-unders
  • 75-lb. power snatches, 15 reps

Post rounds and reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.

Friday 2014.02.28

A. Skill & Development:

Complete each minute on the minute for 5 minutes:

  • 3 Skin the Cats

B. Conditioning:

Complete as many reps as possible in 10 minutes of:

  • 10 Burpees to Plate
  • 15 Power Snatches 75#/55#
  • 20 Alternating Lunges

C. Competitors:

Complete each minute on the minute for 10 minutes:

  • 3 Position Snatch, barbell only

Note: Each movement must pass through a full squat for all positions.

Thursday 2014.02.27

A. Strength:

Complete each minute on the minute for 5 minutes:

  • 5 Front Squat at 75% 1RM

B. Conditioning:

Complete 3 rounds for time:

  • 500m Row or 400m Run
  • 15 2-for-1 Wall Ball Shots 20#/14#

C. Competitors:

Complete 5 rounds for time:

  • 10 Alternating Dumbbell Split Cleans, 45#/25#
  • 50 Double Unders

 

*Watch for DBSC: http://www.youtube.com/watch?feature=player_detailpage&v=52Xai_rYsQI

Wednesday 2014.02.26

A. Skill & Development:

Two Options (10 min total):

  1. Accumulate up to 5 min. total of L-Sit Holds using parallettes
  2. Find Max Height of Seated Box Jump. From a seated position on ~20″ box or lower, jump to higher positioned box finding tallest height. Watch for example: http://www.youtube.com/watch?feature=player_detailpage&v=3B5HbQ204Nk 

 

B. Conditioning:

Complete as many reps as possible in 15 minutes of:

  • 5 Handstand Push-ups
  • 10 Parallette Shoot-thrus
  • 15 Knees to Elbows

 

 

C. Competitors:

Tabata Something Else:

  • Tabata Pull-up
  • Tabata Push-up
  • Tabata Sit-up (abmat)
  • Tabata Air Squat

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Tuesday 2014.02.25

A. Skill & Development:

For 5 min: With a partner, work on Handstand Walk. One person walks while the other person spots.

B. Conditioning:

Bear Complex 3-3-3-3-3:
This counts as one rep:

  • Power Clean
  • Front Squat
  • Push-Press
  • Back Squat
  • Push-Press

Complete three reps for one round. Do 5 rounds total working up to your max. You can rest in between rounds. Do not let go of the bar between reps. If you do, you must restart the round.

C. Competitors:

Complete each minute on the minute for 10 minutes:

  • 3 Position Clean @max effort

Note: these are Full Cleans for all positions.

Monday 2014.02.24

A. Strength:

Complete each minute on the minute for 10 minutes:

  • Odd minute: 3 Push Press, 85% 1RM
  • Even minute: 3 Strict/Weighted Pull Up

B. Conditioning:

Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:

  • GHD Situps
  • Double Unders
  • Hip Extension

C. Competitors:

Complete 3 Rounds for time:

  • 20 Overhead Plate Walking Lunges 45#/25#
  • 400m Run
  • 10 Burpee Pull Ups

Friday 2014.02.22

A. Conditioning:

Complete as many reps as possible in 15 minutes:

  • 400m Run/500m Row
  • 10 Hand Release Push Ups
  • 15 Med Ball Cleans, 20#/14#

B: Competitors:

Complete 5 Rounds of:

3 to 5 reps of either:

  • Snatch Deadlifts (1st Pull to top of knee)
  • Snatch Pulls (Top of knee to triple extension)
  • Snatch Drops

Rest a minimum of 90 sec between rounds. Increase weight each round.

Friday 2014.02.20

A. Conditioning:

Complete 5 Rounds for time:

  • 10 Deadlifts, 185#/135#
  • 15 GHD Sit-ups

B. Competitors:

Complete each minute on the minute for 10 minutes:

  • 5 Overhead Squats, Pick Load

1st rep must be full squat snatch, then 5 overhead squats. Choose a weight you can snatch. If you drop the weight you must snatch the weight again to continue reps

Thursday 2014.02.20

A. Strength:

Complete each minute on the minute for 5 minutes:

  • 8 Back Squat, 50% 1RM

B. Conditioning:

Complete 10 Rounds for time of :

  • 250m Row Sprints (all out)
  • Rest 30 sec
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