WOD 130331 CFGO 13.4




Conditioning

#1

CFGO 13.4

7 min AMRAP

3 Clean & Jerk 62,5kg
3 T2B
6 Clean & Jerk 62,5kg
6 T2B
9 ....
9 ....

66reps


#2

Not for time

25 GHD Sit ups
ME HSPU
25 GHD Sit ups

30 min Recovery
SMR, Stretching


WOD 130330 Snatch 1RM




BBG

15 min to establish a 1RM Snatch    77,5kg NPR!!

Strength

Front squat

1 x 5 @80%   102,5kg

2 x 3 @85%  107,5kg

3 x 1 @90%  112,5g

Rest 2 minutes


WOD 130329 Oly lifts from blocks




BB Gymnastics

1) 7 x 2 Snatch from blocks (just above knee), rest 60",  55,60,60,65,65,67,5 70kg

2) 7 x 2 Clean from blocks (just above knee) + 1 Push jerk, rest 60", 65,70,75,80,85,90,95kg

Strength

Back squat

Set 1:  4 x 4  @70%  105kg   rest 30"
Set 2:  3 x 3  @75%  112,5kg   rest 30"
Set 3:  3 x 2  @80%  120kg   rest 45"

Rest between sets: 3 minutes

Notes: The sets should be performed without re-racking the barbell!!!

Conditioning (in the evening)

10 min AMRAP Ladder

1 Power Snatch 50kg
1 Clapping push up
2 ....
2 ....
3 ....
3 ....

105 reps (9 rounds + 10PS + 5 PU)


WOD 130326 Clean & Jerk





BB Gymnastics

1) Every 30 sec for 4 min:

1 Full Clean & Jerk @80%  80kg

Then when the clock hits 5:00

3' to complette

3 x ME UB Full Clean & Jerk @75%  75kg    2,2,3reps

Conditioning

7 rounds for total working time:

- 5 Power snatch 50kg
- 8 Burpee BJ 60cm

Rest 1:1

1: 1:06, 2: 1:06 3: 1:13, 4: 1:17, 5: 1:17, 6: 1:20


WOD 130325 Snatch




BB Gymnastics

1) Every 30 sec for 4 min:

1 Full snatch @85%  62,5kg

Then when the clock hits 5:00

3' to complette

3 x ME UB Full snatches @75%  55kg    3,3,3reps

Skill/Midline

1a) 3 x ME UB T2B, rest 60"   12,12,8reps

1b) 3 x ME HS hold, rest 60"   :54 :50, :47

1c) 3 x 10 Stiff legged deadlift 100kg, rest 60"

2) MU practice


WOD 130321 CFGO13.3, Snatch




Conditioning

CFGO 13.3

12 min AMRAP of:

- 150 Wall ball 9kg
- 90 DU
- 30 MU

240reps (8'32", 11'20", no MU)

BB Gymnastics

7 x 2 Tall Snatch, 40,40,45,50,50,50,55kg


WOD 130320 Clean, Back squat, Metcon




BB Gymnastics

1) EMOM for 5 minutes
2 Full Clean & Jerk @75%    75kg

and then, when the clock hits 5:00 minutes, no rest

2 min AMRAP Full Clean & Jerk @75%   75kg

7 min total reps: 16

Strength

Back squat
1 x 5 @85%  127,5kg
2 x 3 @90%  135kg
3 x 1 @95%  142,5kg
Rest 2-3 min

Conditioning

4 rounds for total working time:

- 50 DU
- 14 Lateral Burpee
- 7 Power snatch 50kg

Rest 1:1

1: 3'02"  2: 3'04"  3: 2'50"  4: 2'52"


WOD 130319 Snatch




BB Gymnastics

1) EMOM for 5 min:
2 Full Snatches @80%  60kg

And then, no rest, when the clock hits the 5 min:

2 min AMRAP Full Snatches @80% 60kg

8reps

Skill/Midline

1a) 3 x 20 UB GHD Sit ups, rest 60"

1b) 3 x ME HS hold, rest 60"

1c) 3 x 20 UB GH Raise, rest 60"

Conditioning

1 min ME Ring dips

4 min AMRAP
- 15 OHS 40kg
- 20 Pullups
- 30 DU

1 min ME Ring dips

4 min AMRAP
- 15 OHS 40kg
- 20 Pullups
- 30 DU

1 min ME Ring dip

20reps, 1 round, 6reps, 1 round, 11reps


WOD 130317 CFGO 13.2




MetCon

CF Games Open 13.2

10 min AMRAP

- 5 STOH 52,5kg
- 10 Deadlift 52,5kg
- 15 Box Jump 60cm

205 reps

BJ was horrible, killed my thigh, it was like a f*cking stone!!


WOD 130315 More weightlifting




BB Gymnastics

1) 5 x 3 Hi hang snatch, rest 90"  45,50,55,57,5 60kg

2) 5 x 3 Hi hang clean + 1 Push jerk, rest 90"  60,65,70,70,70kg

Conditioning

EMOM for 12 min

3 Power clean 70kg


WOD 130314 Clean, Rope climb, MetCon




BB Gymnastic

1) 10 min Clean practice

Skill/Strength

1) 3 x 5 Dynamic Push press  52,5kg

2) Rope climb practice

Test

1 min ME Dip   34reps

Conditioning

Repeat this 3 times:

3 min AMRAP
- 3 Power clean 60kg
- 6 HRPU
- 9 Squat

1 min rest

1. 5r + 6hrpu, 2. 4r + 6sq., 4r + 3Pcl


WOD 130313 Clean




BB Gymnastics

1) 7 x 1 Pause First pull (3sec at knee) + Clean & Jerk, rest 60"   60,70,75,75,80,80,80kg

Strength

1) Back squat
1 x 5 @80%  120kg
2 x 3 @85%  127,5kg
3 x 1 @90%  135kg
Rest 2-3min

2) 3 x 3 1 1/4 Front squat, rest 90"   70,75,80kg


WOD 130312 Snatch practice




BB Gymnastics

1) 7 x 1 3 Pause First pulls (3sec pause at knee) + 1 Hang snatch, rest 60"  (50,55,55,60,60,60,60kg)

Skill/Midline

1a) 3 x 10 Strict T2B, rest 60"

1b) 3 x ME Wall facing HS hold, rest 60"   0:55, 0:45, 0:38

Conditioning

10 min AMRAP Ladder

3 Clean to Thruster 50kg
3 Burpee Box Jump 80cm
6 Clean to Thruster 50kg
6 Burpee Box Jump 80cm
9 ....
9 ....

9 reps round + 12 Cl to Thruster + 8 Burpee BJ


WOD 130310 CFG 13.1




Conditioning

CrossFit Games Open Workout 13.1

17' AMRAP

40 Target Burpee 15cm
30 Snatch 35kg
30 Target Burpee 15cm
30 Snatch 62kg
20 Target Burpee 15cm
30 Snatch 75kg
10 Target Burpee 15cm
Snatch 95kg in the remaining time

128reps

:(


WOD 130309 Rugby match




Extraliga Rugby match

Gorillák vs. Vitézek (21-28)

Video


WOD 130307 Heavy singles




BB Gymnastics

40 min Snatch and Clean & Jerk - heavy singles

Snatch: work up to 75kg

Cl & J: work up to 95kg


WOD 130306 Vertical lifts




BB Gymnastics

1) 7 x 1 Vertical snatch off high blocks, rest 60"  (45,50,52,5 55,55,55,57,5kg)

2) 7 x 1 Vertical clean ogg high blocks + 1 Push jerk, rest 60"  (60,65,70,75,75,75,75kg)

Conditioning

7 rounds to complete

30 KB SDHP 20kg
12 Lateral Box jump 50cm
ME HSPU

1 min rest

HSPU: 40reps


WOD 130304 Clean




In the morning...

BB Gymnastics

1) 7 x 2 First pull + Hang clean + 1 Jerk, rest 60"  (70,70,75,75,75,80,80kg)

2a) 3 x 5 Push press, rest 60"  60,65,70kg

2b) 3 x 5 Bent over supinated grip row, rest 60"  75,80,85kg

Strength

1) Back squat
1 x 5 @80%  120kg
1 x 3 @85%  130kg
1 x 2 @90%  135kg
2 x 1 @95%  142,5kg
Rest 2 min

In the evening....

1) 5 x 2 Pause Front Squat (5sec pause at the bottom), rest 90"  80,85,90,95,100kg

Conditioning

5 rounds for total reps

1 min to complete 5 Power clean 60kg
ME Split Jerk in the remaining time 60kg

1 min ME Burpee

86reps (19, 67)


WOD 130303 Snatch




BB Gymnastics

1) 7 x 2 First pull + Hang Snatch, rest 60" (50,50,55,55,60,60,65kg)

2a) 3 x 5 Hang snatch pull, rest 60" 75,80,85kg

2b) 3 x 3 Snatch grip push press + OHS, rest 60"  60,60,65kg

Skill/Midline

1a) 3 x ME TTB, rest 60"  13,11,10

1b) 3x ME "Nose & Toes" Chest facing HS Hold, rest 60"  :45, :42, :32

Conditioning

3 rounds for total working time of

Run 400m
25 Wall Ball 9kg

Rest 1min after 1st round, rest 2min after 2nd round

2'35", 2'25", 2'43"