2013 CrossFit Open

As I stated a couple months back I would be sitting out this year on competing. I still took part in doing the open workouts in my regular training just to see where I'm at.

CrossFit Games Open 13.1

(17 min AMRAP)

40 Burpees

30 Snatches (75)

30 Burpees

30 Snatches (135)

20 Burpees

30 Snatches (165)

10 burpees

As many Snatches as possible (210)

Results:

173 reps

Open WOD 13.2

(12 min AMRAP)

5 Shoulder to Overhead (115)

10 Dead Lifts (115)

15 Box Jumps (24")

Results:

333 reps 

Open WOD 13.3

(10 min AMRAP)

150 Wall Balls (20)

90 Double Unders

30 Muscle Ups

Results:

278 reps

Open WOD 13.4

(7 min AMRAP)

3 Clean & Jerks (135)

3 Toes 2 Bar

6 Cleans & Jerks

6 Toes 2 Bar

9 Clean & Jerks

9 Toes 2 Bar

etc...

Results:

108 reps

Open WOD 13.5

(4 min AMRAP)

15 Thrusters (100)

15 Chest 2 Bar Pull Ups

* If 90 reps are completed with in 4 minutes time cap

is extended to 8 minutes and so...

Results:

150 reps

Mar 15th & 16th

Training (15th):

A. Snatch off Blocks - 6 sets @ 85%

B. Clean off Block + Jerk - 6 sets 95%

Results:

A: 200 x6

B: 265 x6

Training (16th):

Open WOD 13.2

(10 min AMRAP)

5 Shoulder to Overhead (115)

10 Dead Lifts (115)

15 Box Jumps (24")

Results:

A: 11+ 3 (333 reps)

Some High Lights of March Training...

Mar 11th

Training:

A. Snatch Balance - 2 x 5 sets @ 90%

B. Power Clean + Jerk - 5 sets @ 85%

C. Back Squat - 2 x 5 sets @ 95%

D. Snatch Pulls - 3 x 4 sets @ 100%

Results:

A: 210 x2x5

B: 240 x5

C: 395 x2x5

D: 235 x3x4

Mar 9th & 10th

Training: (9th)

A. Trail Run - 30 minutes @ 80%

Results:

A: 6km - roughly 

Training: (10th)

CrossFit Games Open 13.1

AMRAP in 17 minutes of:

40 Burpees

30 Snatches (75)

30 Burpees

30 Snatches (135)

20 Burpees

30 Snatches (165)

10 burpees

As many Snatches as possible (210)

Results:

A: 173 reps

Mar 6th

Training:

A. Snatch - 1 x 5 sets @ 95%

B. Jerk - 2 x 4 sets @ 90%

C. Clean Pulls - 3 x 3 sets @ 100%

D. Back Squat - 2 x 3 sets @ 80%

Results:

A: 220 x1x5

B: 275 x2x4

C: 300 x3x3

D: 330 x2x3

* Really happy about those snatches! felt strong this morning, still not perfect but getting better each time.
* Felt okay in the Jerks this morning, still need to work on my dip staying in my heels and keeping my hips back a little more. Also need to work on having a little more bend in my back knee.
* Clean Pulls and Back Squats are coming all nicely.

Mar 5th

Training (am):

Gymnastics

+

A. Snatch Push Press - 2 x 4 sets @ 85%

B. Clean off Blocks - 1 x 5 sets @ 85-95%

C. RDL'S - 4 x 4 sets

Results:

A: 200 x2x4

B: 255/265/275 x2/285(pr)

C: 275 x4/295 x4/305 x4x2