03/30/2013 Workout

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.

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.

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

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.

03/25/2013 Workout

Find max load for:

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

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.