Notes from Uwem

Wednesday 2014.03.05

A. Skill & Development:

Practice for 10 minutes:

  • Muscle-Up Progressions (work on pulling yourself through the rings) or
  • Negative Muscle-ups. (Start at top and lower yourself as slow as possible into dead hang.)

B. Conditioning

Complete for time:

  • 21 Ring Dips
  • 150m Shuttle Run (15 Cone touches)
  • 15 Ring Dips
  • 200m Shuttle Run (20 Cone touches)
  • 9 Ring Dips
  • 250m Shuttle Run (25 Cone touches)

C. Competitors:

Complete 3 Rounds for time:

  • 500m Row
  • 15 Box Jumps 24″/20″
  • 10 Jumping Chest to Bar Pull Ups

 

Tuesday 2014.03.04

A. Skill & Development

Take 5 minutes to accumulate 90 seconds of L-holds on pull up bar. Take next 5 minutes to accumulate 90 seconds of Bent Arm Hang.

B. Conditioning:

Complete 3 Rounds for time with 135#/95# bar of:

  • 3 Hang Power Cleans
  • 5 Front Squats
  • 7 Split Jerks

No dropping bar b/w movements. Everytime you drop bar within round, 25 air squat pentalty to continue. You may drop bar b/w rounds.

C. Competitors:

Find 3 rep max of Power Cleans

  • 5-5-3-3-3

Monday 2014.03.03

Due to the weather, the 5:30am, 6:30am, and 9:30am classes are canceled for Monday, March 3rd. Stay tuned, the noon and later classes may cancel as well, if the weather or roads worsen. Drive safely and give yourself plenty of time to make it to your destination.

A. Strength:

Complete each minute on the minute for 10 minutes:

  • Odd minute: 3 Deadlifts at 90% 1RM
  • Even minute: 10 Parallette Push-Ups

B. Conditioning:

Complete for time:

  • 500m Row
  • 18 Burpees
  • 60m Bear Crawl
  • 750m Row
  • 12 Burpees
  • 40m Bear Crawl
  • 1000m Row
  • 6 Burpees
  • 20m Bear Crawl

C. Competitors:

Complete for time:

  • 15 Barbell Clusters 95#/75#
  • 25 Double Unders
  • 15 Dumbell Clusters 45#/25#
  • 50 Double Unders

Clusters:

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

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