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Liz Johnston 07/02/2013 CrossFit Diem 130702 Strength

12-9-6 reps of:
Dead-lift, 265#/185#


The last three weeks, the RX'd weights were 255#/175# - for the next three weeks it's 265#/185#. If you weren't at the RX'd weight, add 10# to whatever weight you were at (even if you think you can go higher). Complete on a 1:30 clock.

If you have not completed the 3 previous rep schemes, move on to the appropriate one for you. Patience young grasshoppers - DO NOT cheat yourself by jumping ahead.		 27 reps
Workout Scaled
Liz Johnston 07/02/2013 CrossFit Diem 130702 Conditioning

One round every 2 minutes of:
5 Thrusters (155#/105#)
10 Box Jumps (24"/20")
15 Kettlebell Swings (1.5/1 pood)



Rest whatever time remains of each two minute interval. Repeat for 6 total rounds. Scaling options are as follows - 135#/95#, 115#/75#, or 95#/65		 75 lbs
Performed as RX
Liz Johnston 06/25/2013 CrossFit Diem 130625 Conditioning

As many reps as possible in 15 minutes of:
50 Box Jumps, 24"/20"
30 Front Squats, 75#/55#
40 Box Jumps, 24"/20"
30 Front Squats, 115#/75#
30 Box Jumps, 24"/20"
30 Front Squats, 135#/95#
20 Box Jumps, 24"/20"
30 Front Squats, 155#/105#
10 Box Jumps, 24"/20"
AMRAP Front Squats, 185#/135#

There is no scaling of the front squat weights on this workout. If you are lucky enough to make it to the next round of squats, you must stick with the listed weights. There is no scaling the box height either but step ups will be allowed. Everyone is going prescribed on this one.		 183 reps
Performed as RX
Liz Johnston 06/25/2013 CrossFit Diem 130625 21-15-9 reps of:
Unbroken Dead-lifts (255/175)

Complete each set of reps on a 2 minute clock. Use the RX weight, or what you've been using from the past couple of weeks. If this is your first time, pick a weight that isn't lower than 185/135 and complete 12-9-6. If this is only your second time, you are now on 15-12-9. A reminder that you must stay with the rep scheme you are on until you complete it unbroken.		 105 lbs
Performed as RX
Liz Johnston 06/18/2013 CrossFit Diem 130618 Thruster/Pull up Ladder

On a continuously running clock, perform 1 Thruster (135#/95#) + 1 Pull up the first minute, 2 Thrusters + 2 Pull ups the second minute, 3 Thrusters + 3 Pull ups the third minutes and so on until you can no longer complete the required amount of work within the minute.

Scale loads to 115#/85, 95#/75#, or 75#/55#. If you are doing jumping pull ups, have your box set up before class starts (before dead-lift).		 67 reps
Workout Scaled
Liz Johnston 06/18/2013 CrossFit Diem 130618 On a 1:45 clock, perform the following
15-12-9
Dead-lifts, 255#/175#

Those that were not here last Tuesday, will pick a weight (nothing lower than 185#/135#) and use 12-9-6, for all three sets. If you were here last Tuesday, use the same weight as you used then.		 105 lbs
Performed as RX
Liz Johnston 06/14/2013 CrossFit Diem 130614 Olympic Lifting

High Hang Squat Snatch 3-2-1-1-1-1-1 reps

Start slowly and progressively build up in load as you feel comfortable. If you are a little more confident, build to a heavy single. If you are new or less confident, stay lighter but go with 7x3 instead. Complete these on a 1.5 minute clock.

Strength

Front Squat 5x3 (progressive sets)

After using a rep scheme of 5-3-2, build up in weight for 5 sets of 3 reps, trying to find the heaviest weight you can lift for the final set of 3. Complete these on a 2.5 minute clock.

Conditioning

AMRAP in 10min of:

10 thrusters (95#/65#)

10 ring pushups		 4 rounds 7 reps
Workout Scaled