Thurs 04/19/12 O-LIFTING

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Regional workouts for the 2012 Crossfit Games. If you ever plan on competing in the future you better practice your Olympic Lifting, athletes are getting stronger weights are getting heavier, having the proper technique is the key. Check out the games individual and team Wod’s

Diane”
21-15-9 reps for time of:
Deadlift (225 / 155 lbs)
Handstand push-ups

For time:
Row 2,000 meters
50 One-legged squats, alternating
30 Hang cleans (225 / 135 lbs)

Four rounds for time of:
10 One-arm dumbbell snatches (100 / 70 lbs)
Sprint

For time:
50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)

Snatch Ladder with Double-unders

For time:
Three rounds of:
7 Deadlifts (345 / 225 lbs)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10′)
21 Toes-to-bar
then,
100-foot Farmer carry (2 – 100 / 70 lb dumbbells)
28 Burpee box jumps (24″ / 20″ box)
100-foot Farmer carry (2 – 100 / 70 lb dumbbells)
3 Muscle-ups

Team WOD’s here

O-LIFTING WOD

A. Jumping and turn over drills

B. One arm DB snatch- 5 x 3 @ 80/50#, 5 x 3 @90/60#, 5 x 3 @ 100/70#

C. Snatch ladder- start at 155/105# snatch every 30 sec increasing weight each rep until your unable to complete a rep within the allotted 30 sec time cap.

Posted on: April 19, 2012admin

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