SUNDAY WORKOUT

Games Open WOD 12.4

WORKOUT:
As Many Rounds And Reps As Possible In 12 Minutes Of The Following:
150 Wall Ball (14#/20#)
90 Double Unders (270 Singles)
30 Muscle Ups (Sub: Jumping Muscle Up Variations)

POST TOTAL REPS COMPLETED TO COMMENTS

WEDNESDAY WORKOUT

STRENGTH:
Low Bar Back Squat (No Box)
5-5-5-5-5
* Take The Time During Warm Ups To Really Work On The Movement - CHECK THE VIDEOS OUT!
** It's Your Option To Go As Heavy OR As Light As You Want On This Movement As Long As You're Using Hip Drive Effectively Keep Working Up... 
Video 1 - High Bar vs. Low Bar Back Squatting
Video 2 - Fixing The Squat 

WORKOUT: 
15 Ground To Overhead (Power Clean and OH OR Power Snatch)(55/75#)
30 Double Unders (60 Single Unders)
* Max Rounds In 10 Minutes *

- THIS IS A REPEAT OF 2011 SECTIONALS WORKOUT #1 - CHECK WHAT YOU HIT LAST TIME HERE

POST LOADS AND WORKOUT IMPROVEMENTS TO COMMENTS

SUNDAY WORKOUT

2011 Regionals Workout #6 (Well Almost...)
20 Sumo Deadlift High Pulls (45#/65#)
30 Platform Jump Burpees (Normal Burpee With A Jump To 6" Box OR Lifting Platform To Finish)
40 DB Ground To Overhead (Scaled Is Below Knee To Overhead Anyhow)
50 Toes To Bar / Knee To Elbow OR GH Sit Ups (Scaled Is 100 AbMat Sit Ups)
100 Foot Overhead Walking Lunges (22# OR 44#)(Knee Must Touch)
150 Foot Shuttle Sprint (50ftX3)

*30 Minute Cutoff*

** Attempt To Perform The Hardest Version Of This Workout That You Can For You Individual Abilities and As Always If You Can Do The Original Version... GO FOR IT!!

POST THE VERSION YOU PERFORMED AND TOTAL TIME OR HOW FAR YOU GOT TO COMMENTS

GOOD LUCK!!

MONDAY WORKOUT

FINAL GAMES WORKOUT 2011

Workout #6

Thrusters (65#/100#)
Chest To Bar Pull Ups (Sub: Jumping Chest To Bar Pull Ups - Reps X 2)
** 3, 6, 9, 12, 15, etc as far as possible in 7 Minutes **

We will spend a lot of time on the movements before we give it a go and this is it for the day so go hard!!

WEDNESDAY WORKOUT

Games Workout #5 

5 Power Cleans (145#/100#)
10 Toes to Bar (Sub - 10 Knees to Elbows OR 10 Hanging Leg Raises)
15 Wall Ball (20#/14#)(Men - 10 Foot Target, Women - 9 Foot Target)
* As Many Rounds and Reps As Possible In 20 Minutes *

Power Cleans -
The Bar Must Touch The Floor For Each Rep Of Power Clean, but Doesn't Have to Be Full Squatted
Elbows Must Be Out In Front Of The Bar At The Top AND Hips and Knees Locked Out

Toes To Bar - 
Feet Must Pass Behind The Vertical Plane Of The Bar To Complete Each Rep and Both Feet Must Touch The Bar At The Same Time

Wall Ball - 
Ball Must Be Full Squatted (Hip Below Knee) and Must Hit Above The Height Listed For Your Gender and Age... Plus You May NOT Catch The Ball Off The Bounce and Then Squat It

LET'S GET AFTER IT!!

WEDNESDAY WORKOUT

Games WOD #4:
60 Bar Facing Burpees (Must Do A Two Foot Jump and Land Over The Bar Each Burpee)
30 Overhead Squats (120#/90#)
10 Muscle Ups (Must Turn Out At The Bottom) (Sub = 15 Jumping Ring OR Bar Muscle Ups) 
* As Many Rounds and Reps As Possible In 10 Minutes *

Post Loads and Workout Variation Used Along With Rounds and Reps To Comments

WEDNESDAY WORKOUT

Games WOD #3 

Squat Clean (165#/110#) OR  70-80% 1RM
Overhead Anyhow (165#/110#) OR 70-80% 1RM
-- 5 Minutes As Many Rounds and Reps As Possible --

*Each Part Of The Movement Counts As 1 REP So A Squat Clean Thruster/Push Jerk/Push Press Would Count As 2 reps For This Workout*
(Example - 30 Completed Reps Would Be A Total Score of 60 Reps)
** However, If You Squat Clean and Miss The Overhead Portion You Will Not Get Credit For Another Squat Clean Until You Complete The Overhead Portion Of The Prior Lift **

PUSH HARD AND SEE WHAT YOUR CAN DO!

WEDNESDAY WORKOUT

2011 Crossfit Games Workout #1 

30 Double Unders (60 Single Unders)
15 Power Snatches (75#/55#)
* As Many REPS as Possible In 10 Minutes *
** With plates/bumpers the on the bar they must touch the floor each time OR with smaller plates then the bar must pass BELOW the bottom of the knee

The Full Olympic Snatch - A Thing Of Beauty!