3.23.13.

mobility: warm-up: A. 2x 20 kb thrusters 5 pull-ups 50 singles B. wallball shots double unders ring dips wod: CrossFit Open 13.3 amrap 12mins 150 wallball shots 90 double unders 30 muscle-ups

3.9.13.

mobility: warm-up: A. 3x 4 shoot thru 21 double unders 3 snatch + overhead squat- barbell- little weight B. Build up Barbell WOD: Open Workout 13.1 17 minute AMRAP of: 40 Burpees 30 Snatch, 75 / 45 lbs 30 Burpees 30 Snatch, 135 / 75 lbs 20 Burpees 30 Snatch, 165 / 100 lbs 10 […]

2.4.13.

mobility: warm-up: 4x 5 Power Cleans 3 Front Squats 1 Push Jerk Strength: 5×1 Squat Clean + Jerk 8 Y+L WOD: crossfit games open 11.3 amrap 5 mins Squat Clean + Jerk Rx: 165#/110# 85-75%