Coach John

03232013

Hammer

Five rounds for time of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups

Rest 90 seconds between each round

03222013

CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

03212013

Strength: back squat 5×5 @75%

WOD: 5 rounds for time

5 handstand wall climbs (walk your feet up the wall as far as you can)
7 Toes to Bar
9 Box Jumps

03202013

Strength: Floor Press 5×5

WOD:

2K row or 1 mile run for time

Mobility: Retest Squat and introduce Thoracic Mobility

03192013

Strength: Deadlift 5×5 @75%

Skill: double Unders 10 min

WOD:

5 rounds for time

20 reps of each

Air Squat
Pull Up
Push Up
Box Jump

03182013

Strength: Thruster 1 RM

WOD: “Amanda”

9,7,5 reps for time

Muscle Ups

Snatches 135/95

 

03172013

Rest

03162013

Mystery Hero WOD

03152013

Skill: Review the Push Jerk and Split Jerk

WOD: 13.2

10 min AMRAP

5 Shoulder to Overhead 115/75

10 Deadlifts 115/75

15 Box Jumps 24/20