Wednesday 13, March 2013

Ahhhh today is the day we get the ever waited for 13.2 Open workout.

What do we think - I'm being an ass and calling muscle ups, pistol squats, and double unders.

Skill:

Bergner warm up

Strength:

Snatch grip deadlifts

5-5-5-3-2-5
*** Hook grip
*** open the hips explosively at top as if it was going to continue into a snatch
*** skill/technique work

Stabilizer:

100 old school sit ups

Metcon:

5x
2 min rounds
AMRAP Hang cleans 60/40kg

Post WOD joys!

 

CrossFit Light:

 

Strength:

 

Back squats

5-5-5-3-2-5

 

Skill:

 

10 mins of double unders

 

Metcon:



12 min AMRAP

200m sprint
25 air squats
10 push ups
10 sit ups