Friday, November 21, 2014

A. Snatch Balance
Advanced: 5 sets of 3 reps. First set at 60% of max. Go up by 5 to 10 lbs each set.  If you miss, either repeat if you are confident you can do it, or take the weight down and repeat. Either way, you must get a total of 15 reps.

Intermediate and Beginner: 5 sets of 5 reps. Yes, this is a lot of volume, but if you have trouble locking out overhead you need the practice.  DO NOT add weight if your elbows are bending - the bent arms give me a heart attack.

Rest 2-3 minutes between sets.  Make sure you warm up with lots of reps.

B. CROSSFIT OPEN WOD 13.4
http://games.crossfit.com/workouts/the-open/2013

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.


WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.