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Friday L2

CrossFit L2

Strength

Exercise: Front Squat/lbs
Reps: 5×3
Comment: 5 sets
3- Front squats
Every 2:00 minutes
*90-105% of 1rm clean from Monday for all sets

Metcon

10 min AMRAP
6- squat cleans (135/85)
12- pull-ups
24- double unders

 …

February 8, 2013

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Thursday L2

CrossFit L2

Strength

Exercise: High hang squat snatch/lbs
Reps: 5×3
Comment: 5 sets
3- reps
*every 2:00 minutes
*focus on hips driving up and fast pull under bar

Strength

Exercise: Below the knee snatch/lbs
Reps: 5×2
Comment: 5 sets
2- …

February 7, 2013

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L-2 Wednesday

CrossFit L2

Strength

Exercise: Bench Press/lbs
Reps: 5×5
Comment: Superset w/ 2 rope climbs

Strength

Exercise: Pull-up/lbs
Reps: 3×5 weighted
Comment: superset w/ 3×15 parallete push-ups

Metcon

As many rounds as possible in 10 minutes
10 Knees to elbows
10 …

February 6, 2013

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L-2 Tuesday

CrossFit L2

Strength

Exercise: Back Squat/lbs
Reps: 5×5
Comment: New set every 2:00

Strength

Exercise: Drop Snatch/lbs
Reps: 5×5
Comment: New set every :90

Metcon

For time
100 Double unders
then
21-15-9
Thruster 95/65
Dips
then
100 Double unders…

February 5, 2013

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Monday L2

CrossFit L2

Strength

Exercise: Clean/lbs
Reps: 6×1
Comment: Every 2 minutes
*perform 1- clean

Strength

Exercise: Hang power clean and push jerk/lbs
Reps: 5×3
Comment: Every :90 seconds
*perform 3- hang power clean and push jerk

Metcon

15 min AMRAP…

February 4, 2013

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Saturday

CrossFit

“Jack”

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Post total rounds.

Result Type: AMRAP
Male Rx: 0 lbs
Female …

February 2, 2013

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Friday level #2

CrossFit L2

Strength

Exercise: Power Snatch/lbs
Reps: 10 x 1
Comment: New lift every :90 seconds

Metcon

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power …

February 1, 2013

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Thursday Level #2

CrossFit L2

Strength

Exercise: Split Jerk/lbs
Reps: 8 x 2
Comment: New set every :90
bring 1st rep down in a :05 second negative while still in the split position.
Re-rack bar, then recover feet,
then repeat for second lift.…

January 31, 2013

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Wednesday level #2

CrossFit L2

Strength

Exercise: Handstand push-up/lbs
Reps: 5×10
Comment: 10 HSPU every :90 seconds

Strength

Exercise: Pull-up/lbs
Reps: 5 x max chest to bar pull-ups :45 on, :90 rest
Comment: score total reps

Metcon

OPEN WOD 12.1
7 Minutes
max …

January 30, 2013

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Tuesday L2

CrossFit L2

Strength

Exercise: Deadlift/lbs
Reps: 10×2
Comment: Every 2:00 minutes
2- Deadlifts (with hand release at bottom)

*get after these, wear a belt, maintain a safe back position

Metcon

Buy in:
100 double unders
5 Rounds
10- toes to …

January 29, 2013

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