CrossFit Games Open 13.4
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.
For a downloadable PDF of the workout, go here.
Post results to comments or to the VKfit Facebook Page.
links
Saturday, March 30, 2013
Friday, March 29, 2013
03/29/2013 Workout
30 minutes of practicing snatch technique. Stay within 80-85% of 1RM.
Post results to comments or to the VKfit Facebook Page.
Post results to comments or to the VKfit Facebook Page.
Wednesday, March 27, 2013
03/27/2013 Workout
For time:
Cycle for 10 miles
Ride a bike - road, mountain, stationary, etc.; on street or off-road - for 10 miles. Note type in comments.
Compare to 02/17/2012 Workout
Post results to comments or to the VKfit Facebook Page
Cycle for 10 miles
Ride a bike - road, mountain, stationary, etc.; on street or off-road - for 10 miles. Note type in comments.
Compare to 02/17/2012 Workout
Post results to comments or to the VKfit Facebook Page
Tuesday, March 26, 2013
03/26/2013 VKfit Class Workout
3 rounds of as many reps as possible in 1 minute of:
1 leg medicine ball burpee chest passes
Do left leg, rest 2 minutes, then do right leg for 1 complete round.
Post load used and results to comments or to the VKfit Facebook Page.
1 leg medicine ball burpee chest passes
Do left leg, rest 2 minutes, then do right leg for 1 complete round.
Post load used and results to comments or to the VKfit Facebook Page.
03/25/2013 Workout
Find max load for:
1 squat clean
1 floor press
Post results to comments or to the VKfit Facebook Page.
1 squat clean
1 floor press
Post results to comments or to the VKfit Facebook Page.
03/23/2013 Workout
Find max load for:
1 shoulder to overhead
1 front squat
1 back squat
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1 shoulder to overhead
1 front squat
1 back squat
Post results to comments or to the VKfit Facebook Page.
03/20/2013 Workout
As many reps as possible in 5 minutes, going in increments of 3 reps, 6 reps, 9 reps, etc. of:
Back squat thrusters
Pull ups
Post load used and results to comments or to the VKfit Facebook Page.
Back squat thrusters
Pull ups
Post load used and results to comments or to the VKfit Facebook Page.
03/19/2013 VKfit Class Workout
3 rounds for time of:
1 length of overhead lunging front kicks
1 length of goblet squat side kicks (left foot)
1 length of goblet squat side kicks (right foot)
Post load used, length distance, and results to comments or to the VKfit Facebook Page.
1 length of overhead lunging front kicks
1 length of goblet squat side kicks (left foot)
1 length of goblet squat side kicks (right foot)
Post load used, length distance, and results to comments or to the VKfit Facebook Page.
Tuesday, March 19, 2013
03/18/2013 Workout
Five attempts each to find max load of:
1 snatch
1 clean and jerk
Compare to 02/25/2013 Workout
Then Hill/stair run (going up and down) for time.
Compare to 02/16/2013 Workout
Then as many wall or fence climbs as possible in 5 minutes.
Post location of hill/stair run and results to comments or to the VKfit Facebook Page.
1 snatch
1 clean and jerk
Compare to 02/25/2013 Workout
Then Hill/stair run (going up and down) for time.
Compare to 02/16/2013 Workout
Then as many wall or fence climbs as possible in 5 minutes.
Post location of hill/stair run and results to comments or to the VKfit Facebook Page.
Monday, March 18, 2013
03/16/2013 Workout
As many reps as possible in 7 minutes of:
3 back squat thrusters
3 pull ups
6 back squat thrusters
6 pull ups
9 back squat thrusters
9 pull ups
...and so forth. Weight must be taken off the ground.
Post load used and results to comments or to the VKfit Facebook Page.
3 back squat thrusters
3 pull ups
6 back squat thrusters
6 pull ups
9 back squat thrusters
9 pull ups
...and so forth. Weight must be taken off the ground.
Post load used and results to comments or to the VKfit Facebook Page.
03/15/2013 Workout
CrossFit Games 13.2 Workout:
As many reps as possible in 10 minutes of:
5 Shoulder to Overhead 115/75
10 Deadlift 115/75
15 Box Jump or Step Ups 24/20
Post load used and results to comments or to the VKfit Facebook Page.
5 Shoulder to Overhead 115/75
10 Deadlift 115/75
15 Box Jump or Step Ups 24/20
Post load used and results to comments or to the VKfit Facebook Page.
Wednesday, March 13, 2013
03/13/2013 Workout
As many reps as possible in 7 minutes of:
Dumbbell power cleans
Dumbbell push presses
Increase reps each round, starting with 1 power clean + 1 push press, 2 power cleans + 2 push presses, 3 power cleans + 3 push presses, etc. for 7 minutes.
Post load used and results to comments or to the VKfit Facebook Page.
Dumbbell power cleans
Dumbbell push presses
Increase reps each round, starting with 1 power clean + 1 push press, 2 power cleans + 2 push presses, 3 power cleans + 3 push presses, etc. for 7 minutes.
Post load used and results to comments or to the VKfit Facebook Page.
03/11/2013 Workout
Find max load for:
3 floor presses
3 bent-over rows
3 snatch deadlifts
Bar must continue to accelerate; no slow reps.
Post results to comments or to the VKfit Facebook Page.
3 floor presses
3 bent-over rows
3 snatch deadlifts
Bar must continue to accelerate; no slow reps.
Post results to comments or to the VKfit Facebook Page.
03/09/2013 Workout
Find max load for:
1 snatch pull, 1 power snatch, 1 hang squat snatch
1 power clean, 1 hand power clean, 1 push press, 1 push jerk right leg, 1 push jerk left leg
Post results to comments or to the VKfit Facebook Page.
1 snatch pull, 1 power snatch, 1 hang squat snatch
1 power clean, 1 hand power clean, 1 push press, 1 push jerk right leg, 1 push jerk left leg
Post results to comments or to the VKfit Facebook Page.
Friday, March 8, 2013
03/08/2013 Workout
As many reps as possible in 7 minutes of:
10 uneven front squats
10 uneven back squats
Load 5 pounds more on one side while still in center of bar. Switch sides every 5 reps.
Post load used and results to comments or to the VKfit Facebook Page.
10 uneven front squats
10 uneven back squats
Load 5 pounds more on one side while still in center of bar. Switch sides every 5 reps.
Post load used and results to comments or to the VKfit Facebook Page.
Wednesday, March 6, 2013
03/07/2013 Workout
Seven rounds for time of:
1 snatch
9 pull ups
Post load used and results to comments or to the VKfit Facebook Page.
1 snatch
9 pull ups
Post load used and results to comments or to the VKfit Facebook Page.
Tuesday, March 5, 2013
03/04/2013 Workout
5 rounds for time of:
7 sumo deadlift-high pulls
7 push presses
Post load used and results to comments or to the VKfit Facebook Page.
7 sumo deadlift-high pulls
7 push presses
Post load used and results to comments or to the VKfit Facebook Page.
Saturday, March 2, 2013
03/02/2013 Workout
Find max load for:
1 rack push press
1 rack push jerk
Post results to comments or to the VKfit Facebook Page.
1 rack push press
1 rack push jerk
Post results to comments or to the VKfit Facebook Page.
Friday, March 1, 2013
03/01/2013 Workout
With a continuously running clock, on minute 1, do 1 pull up followed by 5 push ups. On minute 2, do 2 pull ups followed by 5 push ups. On minute 3, do 3 pull ups followed by 5 push ups. Continue as long as you are able. Score is last minute completed.
Post results to comments or to the VKfit Facebook Page.
Post results to comments or to the VKfit Facebook Page.
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