Friday’s Workout
“Omar”
For time:
10 barbell Thrusters, 40/25KG
15 Bar-facing burpees
20 pound barbell Thrusters,
25 Bar-facing burpees
30 pound barbell Thrusters,
35 Bar-facing burpees

Thursday’s Workout
Back Squat 5-5-5-3-3-3
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3 Rounds:
Run 400m
30 Box Jumps
15 Pullups

Wednesday’s Workout
Push Jerk 3-3-2-2-1-1
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AMRAP 12
15 Shoulder-to-Overhead, 40/25KG
20 Double Unders

Tuesday’s Workout
Power Clean 3-3-2-2-1-1
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Every minute on the minute for 10 minutes
10 reps of burpee
10 reps of kettlebell swing, 32/24KG

Score is total reps. Perfect score is 200 reps. If you break the minute, keep going until you run out of time.

Monday’s Workout
Front Squat 2RM
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RX:
21-15-9
Front Squat 60/45KG
Ring Dips
GHD situps

ROM for GHD situps – go back and touch ground w/ one hand, come up touch center post with one hand

S1:
Front Squat, 40/25KG
Banded Ring Dips
Abmat Situps

S2:
Front Squat 20/15KG
Pushups
Abmat Situps

Friday’s Workout
Crossfit Games 2012 Open WOD 12.3
AMRAP 18
15 Box Jumps, 24/20″
12 Push Press, 50/35KG
9 Toes to Bar

Thursday’s Workout
Snatch 3-3-2-2-1-1
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6 rounds:
3 Power Snatches, 50/35KG
6 Overhead Squats, 50/35KG
9 Box Jumps, 30/24″

Wednesday’s Workout
Back Squat 5-5-3-3-2-2
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AMRAP 10
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Push Presses
5 DB Front Squats

Load is 55lbs for guys and 35lbs for ladies.

Tuesday’s Workout
Deadlift: 3, 3, 3, 3; 2 min rest
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AMRAP 16:
400m run
30 pushups
30 kb swings 24/16KG

Monday’s Workout
Work on Rowing Technique:
1. Work on Mechanics http://youtu.be/zQ82RYIFLN8?t=45s
2. Row 100m. Goal is to do this in 10 strokes or less. Tip: Keep your cadence b/w 25 and 30 strokes per minute. Repeat 3 times.
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“Jackie”
Row 1000m
50 Thrusters, 20KG (no womens weight)
30 pullups