weights

WOD:
Burgener Total:
Snatch 1 Rep
Clean & Jerk 1 Rep
Front Squat 1 Rep
*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts per lift are allowed.
*Total must be done in the specified order.
https://www.google.com/url?sa=t&source=web&cd=1&ved=0CD0QuAIwAA&url=http%3A%2F%2Fgames.crossfit.com%2Fregion&ei=3zGkUa3eN6K1ywGtqYCABQ&usg=AFQjCNG-YTSyZdBDTTEecCa80OPaUAO0OA&sig2=IGMp9jDkIPywKYVdjdHsIg

WOD:
5 Min EMOM:
3 any Clean
RX:135/95
CRX:AHAP
+
5 Min AMRAP
10 Wall Balls
10 Weighted Sit-ups
#20/14
+
800 m weighted Run
#25/10
Skill:
•Rope Climbs (with pants/socks)
•mobility/Stretching

Warmup:
Roxanne Warm Up!!
WOD:
Establish a 2 rm max Clean and Split Jerk. (You must split with each leg once)
+
Grace for time
(30 Clean & Jerk)
RX: #135/95
Score is: weight minus time in seconds.
Strength:
Clean & Jerk 2×2 @ 85%
Front Squats 3×2 @ 90%
Fundamentals Class:
7:15 PM Press City
(All Press Variations)

We are currently taking a poll on what classes to add during the week. We would like to serve our members as well as possible, so please leave a comment on this post on what would be best for you on Tues and Thurs evenings. The two options are:
1.) 4:30,5:30,6:30,7:30pm
-or-
2.) 4:00,5:00,6:00,7:00pm
WOD:
21-15-9
Plate Thrusters
Walking Lunges
Weighted Sit-ups
#45/25
Keep your plate with you the entire time. You may set your plate down, but if you drop it, it will add ten reps to each exercise on your current round.
15 Minute Cut off.
And then 10 Minutes to establish 1 RM any Snatch.
This will be a 25 Minute Running clock, so if you finish the metcon portion early you will have more time to find your max. But it is 15min max on metcon portion.

WOD:
Ladder:
Power Snatch
OH Squat
2/2, 4/4, 6/6, 8/8 etc.
RX:95/65
Comp: 135/85
Reach as high on the ladder as possible in 8 minutes…
Strength:
Establish a 2rm on shoulder to Overhead.
+
30 ghd sit-ups or 40 weighted sit-ups.
**Just a reminder that this is the final week of the CrossFit Open, therefore we will be starting our next strength program on Monday, April 08, 2013. Good luck to everyone!!!
And on a final note, let’s get some teams signed up for the dodgeball tourney! This is going to be an awesome event and we will have some fun gift bags for the winners! April 13 is right around the corner so lets get this rolling ASAP!

5 Min AMRAP ladder:
3-6-9-12-15-18-21-etc…
Thrusters #95/65
Ball Slams #20/14
5 attempts to establish a 1RM of the barbell complex:
1 Clean
3 Front Squats
1 Jerk
3 Back Squats
1 Behind the Neck Jerk
Notes: All reps must be completed unbroken. The bar may only rest in the front or back rack position. After completing the first Jerk, the bar should be lowered to the back rack to continue. The bar may be dropped from overhead after the final BtN Jerk. Rest as needed.
Complex via Outlaw CrossFit

Burgener Total
Snatch 1 Rep
Clean & Jerk 1 Rep
Front Squat 1 Rep
*Perform a singal maximal effort for the lifts listed above.
*After warm-ups, 3 attempts max attempts are allowed.
After if you have time complete the COW!

WOD:
Grace
30 Clean & Jerk
or
Isabel
30 Snatch
(Your choice)
Strength:
Snatch:
2×3 @ 60% 2×3 @ 65%
Back squat:
3×5 @ 65%
Push press:
5×3 @ 65%
Snatch deadlift (use straps):
4×5 @ 70% of snatch 1RM
Box jumps:
5×5. AHAP

10 minute EMOM:
3 Clean & Jerk (Crx:155/RX:135/85)
Or
3 Squat Cleans (1motion)
(Crx:155/RX:135/85)
+
5 Rounds
5 Weighted Pull-ups
10 Wall Balls
15 Russian Twist (r=1,l=1)
12 Minute Cap

Warm-Up:
3 Rounds:
5 Box Jumps
7 Box Push Ups
9 Double Unders
WOD:
“Moose:”
3 Deadlift
6 Power Cleans
9 Squat Cleans
12 Front Squats
15 Thrusters
(Spin-Cycle fashion)
#135/85