TheBoltBlog

A. Press and Split 3×5
B. Split Jerk 5×2
*no sets heavier than 80%, focus on footwork, dropping under the bar and getting in a good split position on each rep
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3RFT
10 Jerk 135/95
30 Double Unders
10 Burpees
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Press
5@70%
3@80%
ME@90%
3@80%
5@70%
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3 sets of
40s Pull Ups
rest 20s
40s L-arm KB Thruster
rest 20s
40s Burpees
rest 20s
40s R-arm KB Thruster
*score total reps
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A1. Band Pull Aparts 3×15
A2. 30s Couch stretch each leg

Video courtesy of CrossFit.com

A. DL 1×2 @ 80%
B1. DE DL 8×3 @ 65%
B2. Even sets only – Bent over KB Row 4×8; r/r – 90s
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Power Elizabeth
21-15-9
Power Clean 135/95
Ring Dips
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When Bob Couch says “Pump Iron”, I listen. Mayur, I heard Bob is looking for a new training partner!

A. Deadlift 1×2 @ 75%
B1. DE Deadlift 8×3 @ 60%
B2. Even sets – 5 Supinated (palms facing you) Strict/Wgt Pull Ups; r/r-90s
***We are beginning a new Deadlift program over the next 10 weeks. The percentages are based on your projected max. To calculate your projected max take your current 1rep max or your max set on 7.5.13 and add 10%. For example, if current max is 300lbs your projected max is 330lbs. All percentages for this DL program will be based off of your 330lbs projected max.
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CF Open Workout 13.2
AMRAP – 10
5 STOH 115/75
10 DL 115/75
15 Box Jumps 24″/20″
**Be strict on movement standards and benchmark against your first attempt on Saturday, 3.16.13

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Clean Complex – Build to heaviest set possible
5 sets of
1 Hang Squat Clean
2 Front Squat
1 Squat Clean
2 Jerks
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Tabata – 1min rest btwn movements
Ring Row
Run
Goblet Squat
Row for Cals
*Score total rep/cal for Ring Row, Squats, and Row
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Points of note
1. Knees clear on 1st pull
2. Notice the hang position at 16s. Shoulders past the bar, vertical shin, weight in heels
3. Bar never leaves his body at 18s the bar is right in his hip crease in the high hang with vertical chest (what we practiced on Tuesday)
4. Jerk – vertical chest on dip/drive
5. SPEED under the bar

High Hang Snatch 5×2
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Every 30s for 5 min
2 Snatch @75%
– rest 1 min then
EMOTM – 8
3 Burpees
2 Squat Cleans
3 Burpees

*Same BB for Snatch and Squat Clean