March 2013

1. Oly Lifts 7×2 hang snatch (heavy) 80% 1RM 5×3 snatch balance (increase weight every set) 2. Strength Push press 1×8 65% 1×5 70% 1×5 75% 1×3 80% then 5 push jerks (155/105) 10 burpee box overs 15 KBs 53/35 10 push jerks 20 burpee box overs 30 kbs 15 push jerk 30 burpee box […]

1. Push press 1×8 65% 1×5 70% 1×5 75% 1×3 80% then 5 push jerks (155/105) 10 burpee box overs 15 KBs 53/35 10 push jerks 20 burpee box overs 30 kbs 15 push jerk 30 burpee box overs 45 kbs 25 min time cap.

Hey guys the weather is supposed to be nasty tomorrow morning. If we still hold class for 5am and 6am who plans on being here? We will have class if there is enough that want to still get in here. Please post on FB whether you plan on being here at either the 5am or

Oly lifts 7×2 hang clean and jerk Superset 3×5 bent row 3×5 split press (strict press in the split jerk position) Strength Back squats 1×8 65% 1×5 70% 2×5 75% 1×3 80% Conditioning 400 m run 21 pull UPS 12 thrusters 95/65 400 m run 15 pull ups 9 thrusters 400 m run 9 pull

400M run 21 pull ups 12 thrusters (95/65) 400M run 15 pull ups 9 thrusters 400M run 9 pull ups 6 thrusters Remaining time if any Tabata sit ups

strength Front squats 2×5 75% 2×3 80% 3×1 90% Overhead squats 5×3 75% across Olympic 5×3 high hang cleans “green beer, lots of cheer” Emom clean pull up ladder 1 clean (95/65) 1 pull up 2 clean 2 pull up 3 clean 3 pull up Etc…

“Green Beer, lots of cheer” 5×3 high hang cleans EMOM clean pull up ladder 1 clean (95/65) 1 pull up 2 cleans 2 pull ups 3 cleans 3 pull ups Etc….

Crossfit Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 115/75 pound Shoulder to overhead, 5 reps 115/75 pound Deadlift, 10 reps 15 Box jumps, 24″ bo

Hey guys if you need any Fitness apparel or gear the links for the Reebok Fitness store and Rouge Fitness can be found here. Jump ropes, wrist wraps, sick clothing etc…..

To those who are competing in the open we are going to run 13.2 on Friday starting at 4 30pm. This will give one extra day to see if there are strategies we can come up with to better your scores!