13.3

-warm up-

2 rds:

10 air squats

10 S2O w/ barbell

40 unders

-13.3-

AMRAP 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

-then-

“Grace”

For Time:
30 Clean and Jerk (135/95)

13.1

Here is 13.1 the first workout posted for the Crossfit Opens.  Doesn't look like much, but trust me when I say, the burpees completely killed us.  So soak up some damn heart and see where you land!

13.1

The burpees are performed with chest and hips touching the ground, and jumping 6 inches up and touching a target.  If only one hand makes contact, you may re-jump without going back to the ground, but must continue to jump until both hands make contact.

The snatches are to your preference.  Power snatch, muscle snatch, what ever the snatch may be you are most comfortable with, as long as the bar is caught above the head.  The rep does not count if you have to press the bar from your shoulders or any where below your head.  Arms and legs must be locked and controlled before you may lower the weight.  The lifter is the only one aloud to touch teh bar and change weights.  The grader may not touch or remove weights by any means.  Men must make sure hte weight comes into contact with the ground, touch and go.  Women when using the 45lb bar do not have to lower to the ground, but must hang below the knees on each rep.

“CrossFit Games Open 13.1″
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

KILL ITTTT

We have been doing a lot of circuit training, and it has been kicking our asses to death!  Heres what we plan to get into tonight! get at it!

 

-Warm up-

3 rds of:

10 push ups

10 heel to butt air squats

10 sit ups

-Strength-

4 rds of:

10 bench press w/ 10 chest to bar pull ups

5 hang cleans w/ 10 kettlebell swings

10 bent over rows w/ clapping push ups

-Conditioning-

50 kettlebell snatches

50 push press

50 sit ups

50 ring push ups

-Cardio-

Jump rope 5 min w/2 mile run