Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
13.4 Workout
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*modified to 115 # and knees to elbows
-
3-28-13 Open WOD 13.4 practice Workout
7 Min AMRAP: 3 Clean & Jerks (135lbs), 3 T2B, 6 C&J, 6 T2B, 9,9, 12, 12, 15,15.....practiced through round 9
-
Open WOD 13.4 Workout
Workout 13.4
7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
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. -
Filthy Fifty Workout
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double undersUsed a 20" box
Subbed 35lb DS -
CrossFit Open 13.4 Workout
AMRAP in 7 Minutes:
3 Clean & Jerks
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar
12 Clean & Jerks
12 Toes to Bar
15 Clean & Jerks
15 Toes to Bar… -
-
13.4 Workout
-
3/29/13 Workout
30 Ring Push Ups
20 Pull Ups
10 Box Jumps at 24″
4 rounds for time
Men wear a 25 pound vest
Women wear at 15 pound vest
-
olympic weightlifting Workout
skill
Snatch: 60kg
Power Clean & Push Jerk Triples: 60kg (touch-and-go)
some triple undersstrength
3-3-3-2-1-3
60-70-80-90-100-90kg
easy -
W Overhead Squat Workout
Overhead Squat 3-3-3-3-3
5 con 30kg, 5 35kg, 5 40kg 3 45kg 3 50kg
Levantándolas con snatch excepto la ultima