Thursday 130307

Friday 120302

Friday 120302

CrossFit Games Open 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.2 workout instructions and demo - video [wmv] [mov] [HD mov]

Rich Froning 98 reps, Dan Bailey 95 reps.
Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Thursday 120322

Thursday 120322

CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.5 workout instructions - video [wmv] [mov] [HD mov]

Jason Khalipa 155 reps, Neal Maddox 146 reps, Kristan Clever 137 reps (65lbs).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Compare to 110427 and last year's Open.

Saturday 220101

Saturday 220101

Workout 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 burpees
30 snatches, weight 1
30 burpees
30 snatches, weight 2
20 burpees
30 snatches, weight 3
10 burpees
As many snatches as possible, weight 4

♀ 45 / 75 / 100 / 120-lb snatches
♂ 75 / 135 / 165 / 210-lb snatches

Post reps completed to comments.
Compare to 130307.

Scaling:
Beginner level athletes should spend time drilling the snatch and practice the movement with light weights.

Beginner Option:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
20 burpees
15 snatches, weight 1
15 burpees
15 snatches, weight 2
10 burpees
15 snatches, weight 3
5 burpees
As many snatches as possible, weight 4

♀ 22 / 35 / 45 / 55-lb snatches
♂ 35 / 45 / 55 / 65-lb snatches

Friday 130329

Friday 130329

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

For a downloadable PDF of the workout, click here.