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Games Training WOD

Thursday L-2

CrossFit L2

Strength

Exercise: Snatch/lbs
Reps: 10×3
Comment: 3 snatches on the minute
try to move up from last week work with greater than 80% of 1 RM power snatch

Strength

Exercise: Clean & Jerk/lbs
Reps: 5×1
Comment: Power clean …

January 24, 2013

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Wednesday L- 2

CrossFit L2

Strength

Exercise: Bench Press/lbs
Reps: 5×3
Comment: New set every 2:00

Strength

Exercise: Handstand push-up/lbs
Reps: hspu 5×7, 5×5 muscle ups
Comment: 10 Minutes
7 hand stand push-ups odd minutes
5 Muscle ups even minutes

Metcon

For time…

January 23, 2013

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Tuesday L-2

CrossFit L2

Strength

Exercise: Back Squat/lbs
Reps: 5×3
Comment: New set every 3:00

Strength

Exercise: Glute hamstring raise/lbs
Reps: 4X7
Comment: New every 2:00

Metcon

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 …

January 22, 2013

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Monday L-2

CrossFit L2

Strength

Exercise: Snatch/lbs
Reps: 5×1
Comment: 1 Power snatch
1 Overhead squat
1 Full snatch
new set every :90

Strength

Exercise: Hang Power Clean/lbs
Reps: 3×5
Comment: new set every 2:00

Metcon

As many rounds as possible in …

January 21, 2013

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Sunday

CrossFit

“Row/Slammer”

5 Rounds
1 Minute Row for calories
:15 second transition
1 Minute max Ball Slams 30/20
:15 second transition
1 Minute Rest
:15 second transition

Result Type: AMRAP
Male Rx: 30 lbs
Female Rx: 20 lbs

January 19, 2013

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Saturday

CrossFit

“Hope”

Three rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
75 pound Power snatch (55lb for women)
Box jump, 24″ box
75 pound Thruster (55lb for women)
Chest to bar Pull-ups
rest

Result Type: …

January 19, 2013

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Friday L-2

CrossFit L2

Strength

Exercise: Front Squat/lbs
Reps: 4×5
Comment: New set every 3:00

Strength

Exercise: GHD Hip extension/lbs
Reps: 3×20
Comment: Hug a plate for added resistance. new set every 2:00

Metcon

5 Rounds for time
Row 250m
6 Double …

January 18, 2013

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Thursday L-2

CrossFit L2

Strength

Exercise: Snatch/lbs
Reps: 10×3
Comment: 3 snatches on the minute for 10 minutes @ or above 80% of 1 rm power snatch

Metcon

10 Minute cap
For time
25 Clean and jerks 115/75
15 Clean and jerks …

January 17, 2013

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Wednesday L2

CrossFit L2

Strength

Exercise: Bench Press/lbs
Reps: 4×5
Comment: Every 3:00 minutes
5- bench press

Strength

Exercise: HSPU/CTB pullup/lbs
Reps: 5×7, 5×10
Comment: 10 minutes
7- HSPU odd minutes
10- CTB pullups even minutes

Metcon

3 Rounds
100- double unders…

January 16, 2013

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Tuesday L2

CrossFit L2

Strength

Exercise: Back Squat/lbs
Reps: 4×5
Comment: Every 3:00 minutes
5- back squats

Strength

Exercise: Banded Russian Kettlebell Swing/lbs
Reps: 5×7
Comment: 5 minutes
7- banded RKBS EMOTM

Metcon

10 minute AMRAP
3/2- muscle ups
10- wall-ball (20/14)…

January 15, 2013

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