03.30.12

A. snatch pulls X 3-3-3 @ 110% of snatch 1RM; rest as needed

B. AMRAP of pistols in 8 minutes

C. L-sit X 5 hard attempts (not-to-failure); rest as needed

03.29.12

A. push-press X 3-3-3

B. 400 meter run ladders (1st 100m @ 60%, 2nd 100 m @ 70%, 3rd 100m @ 80%, 4th 100 m @ 95%)X 3; rest 2 minutes

03.28.12

@ highest aerobic level

AMRAP in 12 minutes

10 sumo deadlift high-pulls @ 85/50

12 burpees (no jump)

20 hands-to-floor sit-ups

rest 6 minutes

AMRAP in 12 minutes

20 wall ball shots @ 20/14

run 200 meters

03.27.12

A. In exactly 5 sets, build to a heavy 5 repetition front squat; rest as needed

B. AMRAP-1 of handstand push-ups X 5; rest 90 seconds

C. Ring superman holds X 5 hard attempts (not failure); rest as needed

03.26.12

for time

run 800 meters

50 box jumps @ 24/20

run 800 meters

50 kb swings @ 55/35

run 800 meters

50 release push-ups

Open 12.5

AMRAP in 7 minutes

3 thrusters @ 100/65

3 chest-to-bar pull-ups

6 thrusters @ 100/65

6 chest-to-bar pull-ups

9 thrusters @ 100/65

9 chest-to-bar pull-ups

continue ascending by 3s until time expires

03.21.12

@ highest aerobic pace X 3

AMRAP in 60 seconds

front squat @ 95/65

rest 30 seconds

AMRAP in 60 seconds

double unders

rest 30 seconds

AMRAP in 60 seconds

HTF sit-ups

rest 30 seconds

03.20.12

A. In 12 minutes, work to a heavy 3 repetition squat clean.

B. touch-and-go power clean X 5 X 5 @ ~ 75% of part 'a' weight; rest 60 seconds

C. 4-D plank (hollow, right, superman, left) 60 seconds per position; rest as needed

03.19.12

A. In 8 minutes, work to a heavy 5 repetition barbell overhead press.

B. 2 rounds for times

20 pull-ups

20 burpees

20 kb swings @ 70/55

run 200 meters

rest 8 minutes b/t rounds

Open 12.4

AMRAP in 12 minutes

150 wall ball shots

90 double unders

30 muscle-ups

03.14.12

AMRAP in 10 minutes @ highest aerobic pace

run 200 meters

10 deadlifts @ 225/155

20 release push-ups

rest 5 minutes

for time @ highest aerobic pace

25 pull-ups

25 box jumps @ 24/20

25 wall ball shots @ 20/14

run 800 meters

03.13.12

A. back squat X 5-5-5

B. In 10 minutes, work to a heavy triple power snatch.

C. squat snatch @ ~ 75% of part 'b' weight X 5 X 5 (touch and go); rest 60 seconds

03.12.12

A. AMRAP in 3 minutes X 3

10 power cleans @ 115/75

20 jumping lunges

rest 8 minutes b/t AMRAP sets

B. 8-10 minutes of L-sit/hollow plank practice

03.07.12

@ highest aerobic pace

amrap in 7 minutes

run 200 meters

20 wall ball shots @ 20/14

rest 3 minutes

amrap in 7 minutes

50 double unders

25 hands-to-floor sit-ups

rest 3 minutes

amrap in 7 minutes

10 front squats @ 115/70

run 400 meters

03.06.12

A. deadlift X 3-3-3-3

B. handstand push-ups X 5-10 X 4; rest 60 seconds

03.05.12

12-9-6 repetitions for time

squat clean thruster @ 85/50

pull-ups

rest 8 minutes

12-9-6 repetitions for time

power clean @ 115/70

burpees

rest 8 minutes

run 800 meters for time

Open 12.2

CrossFit Open Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 snatch @ 75/45

30 snatch @ 135/75

30 snatch @ 165/100

max rep snatch @ 210/120

02.29.12

5 sets

run 100 meters @ 90%

10 thrusters @ 105/75

walk 100 meters slowly for recovery

+

~10 minutes pistol practice

02.28.12

@ highest aerobic pace

amrap in 5 minutes of

ground-to-overhead X 10 @ 85/55

alternating lunges X 20

rest 3 minutes

amrap in 5 minutes of

run 200 meters

pull-ups X 10

rest 3 minutes

amrap in 5 minutes of

push-jerk X 5 @ 135/95

box jump X 5 @ 30/24 (step down)

rest 3 minutes

run 1000 meters