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Games Training WOD

Saturday

Main – CrossFit

Metcon (Time)

For Time
21-15-9
Deadlift 275/185
Box Jump 30/24

Be smart
– scale if necessary…

April 11, 2014

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Olympic Weightlifting

Main – Olympic Weightlifting

Clean complex (No Measure)

AMRAP 5 Minutes
Power clean 95/65
Front squat
High hang clean (squat)
Hang clean (above knee)

Front Squat (5 x 2)

New set every 2:00
Work up a heavy double

Clean (15

April 11, 2014

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Friday Games Training

Main – CrossFit L2

Metcon (Time)

3 Rounds for Time
80′ Front Rack Lunge 135/95
10 Handstand Push Ups

Overhead Squat (5×5)

10 Minutes
Odd Minutes 5 Overhead Squats
Even Minutes 5 Push Jerks

Push Jerk (5×5)

Extra Credit

Regional

April 10, 2014

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Thursday Games Training

Main – CrossFit L2

Metcon (Time)

800m Buy In
5 Rounds
12 Burpees
12 Ring Dips

Front Squat (5×5)

10 Minutes
Odd Minutes 5 Front Squats
Even Minutes 5 Push Press

Push Press (5×5)

Extra Credit

3 Rounds
200m Farmers

April 9, 2014

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Wednesday Games Training

Main – CrossFit L2

2k Row (Time)

Max Effort 2k Row

Snatch

10 Minutes to find 1 Rep Max
rest 1 Minute

Metcon (Time)

30 Snatches at 70% of 1 rep for the day

Class Explanation

-2000m Row immediately after

April 8, 2014

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Tuesday Games Training

Main – CrossFit L2

Metcon (Time)

3 Rounds
For Time
50 Wallball 20/14
10 Clean and jerk 185/120

(Karen + Heavy grace)

Back Squat (5 x 5)

10 Minutes
Odd Min 5 back squat
Even min 5 bench press

Bench

April 7, 2014

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Monday Games Training

Main – CrossFit L2

Metcon (Time)

3 Rounds for Time
Run 400m
5 Bar Muscle Ups
10 Front Squats 185/120
*bar starts on ground

Deadlift (5×5)

10 Minutes
Odd Minutes 5 Deadlifts
Even Minutes 5 Split Jerks

Split Jerk (5×5)

April 6, 2014

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Saturday

Main – CrossFit

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Metcon (AMRAP – Reps)

Extra Credit
As many reps as possible in 5 minutes
Max rep power cleans 185/115
Rx plus 225/155

April 4, 2014

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Friday Games Training

Main – CrossFit L2

Metcon (Time)

For Time
100 Double Unders
50 Handstand Push Ups
40 Toes to Bar
30 Shoulder to Overhead 160/100
90 Ft Front Rack Walking Lunge

Front Squat (5×7)

10 Minutes
Odd Minutes 7 Front Squats

April 3, 2014

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Thursday Games Training

Main – CrossFit L2

Metcon (AMRAP – Rounds and Reps)

5 Rounds
As many rounds as possible in 3 minutes
3 Power Snatch 135/95
6 Push Ups
9 Air Squats
Rest 1 Minute
Score total rounds and reps from all

April 2, 2014

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