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Games Training WOD

Monday L-2

CrossFit L2

Strength

Exercise: Snatch/lbs
Reps: 7×1
Comment: 1- Power snatch
1-overhead squat
drop then
1- Full snatch
new set every 2:00

Strength

Exercise: Hang Power Clean/lbs
Reps: 3 x 5
Comment: New set every :90

Metcon

As many rounds …

April 1, 2013

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L-2 Wednesday

CrossFit L2

“Cameron”

For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24”
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fer-1s”, 20#
50 Sit-ups
5 Rope Climbs, 15′…

March 27, 2013

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L-2 Tuesday

CrossFit L2

Strength

Exercise: Power Clean/lbs
Reps: 5 x 3
Comment: 3- Power cleans every 2:00

Metcon

As many rounds as possible in 7 minutes
5 Deadlifts 275/ 185
7 Handstand push-ups

Result Type: AMRAP
Male Rx: 275 lbs
Female …

March 26, 2013

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Monday L2

CrossFit L2

Warm-Up / Skills

Get ready to snatch and overhead squat

Strength

Exercise: Overhead Squat/lbs
Reps: 3×5, 3×3, 3×1
Comment: 15 minutes
3 sets of 5
3 sets of 3
3 sets of 1

*athlete must snatch bar (squat …

March 25, 2013

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Wednesday L-2

CrossFit L2

Strength

Exercise: Double kettlebell clean/lbs
Reps: 5×7
Comment: 15 minutes
7- double KB cleans (minutes 1,4,7,10,13)
10- GHD sit-ups (minutes 2,5,8,11,14)
:30 sec Handstand hold

Metcon

1200m Row
120- double unders
24- power cleans (bodyweight)
120- double unders…

March 20, 2013

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Tuesday L-2

CrossFit L2

Strength

Exercise: Bench Press/lbs
Reps: 5×5
Comment: new set every 2:00

Strength

Exercise: muscle-up/lbs
Reps: 3x max reps
Comment: Bar muscle up
10 minutes

Metcon

3 rounds
50 Air squats
7 Ring muscle-ups
10 Hang power snatch 135/95…

March 19, 2013

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Monday L-2

CrossFit L2

Strength

Exercise: Clean & Jerk/lbs
Reps: 3 x 2
Comment: new set every 2:00
Full squat clean

Metcon

As many reps as possible in 7 minutes
3 Thrusters 95/65
3 Toes to bar
6 Thrusters
6 Toe to …

March 18, 2013

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Wednesday Level 2

CrossFit L2

Strength

Exercise: Handstand push-up/lbs
Reps: 8×8
Comment: 16 minutes
8- HSPU on odd minutes
10- KB swing on even minutes

Metcon

As many rounds as possible in 12 minutes
50 Wallball 20/14
50 Hand release push-ups

Result Type: …

March 13, 2013

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Tuesday L2

CrossFit L2

Metcon

15 minutes
Muscle Ups
2-4-6-8-10-12-14…..
5- deadlifts (275/185)
10- box jumps (24″/20″)

Example rep scheme;
2-5-10, 4-5-10, 6-5-10, 8-5-10

Keep increasing muscle up sets by 2, leave DL and BxJ locked in at 5/10

Result Type: AMRAP…

March 12, 2013

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Monday L2

CrossFit L2

Strength

Exercise: Clean/lbs
Reps: 3×2
Comment: 3 sets
2- squat cleans
(every 2:30)

Metcon

10 min AMRAP
10- squat cleans (115/75)
50- double unders

Result Type: AMRAP
Male Rx: 115 lbs
Female Rx: 75 lbs

Metcon

Perform 5 …

March 11, 2013

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