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Monday, 7-29-2013 & Tuesday 7-30-2013

28
Jul

Monday, 7-29-2013 & Tuesday 7-30-2013

Here is our revised schedule this week at Alpine – our wedding week!
Monday July 29: all regular scheduled WODs, Oly lifting, and Yoga.
Tuesday July 30: all regular scheduled WODs
Wednesday July 31: all regular scheduled WODs & Oly lifting
Thursday August 1: CLOSED! Our wedding day =)
Friday August 2: All morning WODs and Oly lifting CANCELLED.  The 12:00pm/4:30pm/5:30pm WODs are on as scheduled.
Saturday August 3: 8:00am, 9:00am, 10-12 Open Gym
Sunday August 4: Open Gym 9-11am & Yoga
Monday 7-29, Workout of the Day
10min of skill practice – Rope climbs and foot holds if you don’t have them yet; if you do have rope climbs then do 3×3 heavy Thruster from ground
2013 CrossFit Games WOD – “Legless”
For time:
27 Thrusters 95/65
4 Legless Rope Climbs 15′
21 Thrusters
3 Legless Rope Climbs
15 Thrusters
2 Legless Rope Climbs
9 Thrusters
1 Legless Rope Climbs
*We will do our regular 11′ rope climbs.  Rx – start seated on floor, legless climb, head to rafters, legless return to ground; Scaled Option 1 – Regular Alpine Rope climbs using foot holds (start on knees, head to rafters, return with control to ground); Scaled Option 2 – Same as #1 but starting from a standing position; Scaled Option #3 – 10/8/6/4 standing rope pulls (from standing position lower yourself with rope to ground and back up with straight knees)
 
Monday Olympic Lifting – Advanced
Back Squat – 60%x3, 70%x3, 80%x3, 85%x3, 90%x1
Snatch – 60%x2, 70%x2, 80%x2, 85%x2
Clean & Jerk – 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1)
Clean Deadlift – 80% x 3 x 5 (10 second negative)Monday Olympic Lifting – General
3-Position Clean (floor, below knee, above knee) +&Jerk – 60%, 65%, 70%, 75%, 80%, max
Clean Pull – 100% (of cln) x 3 x 4
Front Squat – 70% x 3, 75% x 3, 80% x 3, 3RM
Good Morning – 3×5

Tuesday 7-30, Workout of the Day
10 Rounds:
70sec ON: One round of “Cindy”, then max rep Burpess
50sec OFF/REST

*One round of “Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air Squats (go chest to bar pull-ups if you have them)
*The one round of Cindy is the buy-in. Scale it so that it takes you no longer than ~40sec per round. MOVE FAST! Then you have the remaining time after to perform as many Burpees as possible.
*Your score is the total number of Burpees completed in all 10 rounds
*Great day for a 20lb weight vest too, just sayin =)

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