07h00 – 09h30
2012 CrossFit Games Open Workout 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 box jumps (60/50cm)
12 push press (53/35kg)
9 toes2bar
10h00 – 11h00
Olympic lifting
Power snatch + OHS + Snatch (2 second pause in receiving position for each)
3 sets
Power clean + front squat + clean + jerk (3 second pause in split)
3 sets
*Increase weights from last week
07h00 – 09h00
The CrossFit Games Open - Workout 12.1
Complete as many reps as you can in 7 minutes of:
Burpees 
09h00 – 10h00
Open Gym
10h00 – 11h00
Olympic lifting
Power snatch + OHS + Snatch (2 second pause in receiving position for each)
6 sets
Power clean + front squat + clean + jerk (3 second pause in split)
6 sets
Snatch
Work up to a heavy single
2011 CrossFit Games Open Workout 1
AMRAP 10 minutes:
30 double unders
15 power snatch (35/20kg)
Andre on his way to a 60kg snatch at the recent competition, after being at CrossFit Jozi for just over a month. The first month being 6 sessions of the On-Ramp to CrossFit program. All of you have much to learn from Andre, whether you are new or have been training here for a while. Andre signed up for his first CrossFit competition, which happened to be an Olympic lifting competition, while still on the On-Ramp. He saw an opportunity to test himself, spent some extra time learning the movements, and then threw himself at it. He was not afraid of missing a weight on the platform, he was not concerned about not moving as well as more experienced athletes and he was certainly not afraid of being owned by the event. Instead, he was intent challenging his abilities.
A lot of people said, “Well he has a good athletic background and is already strong.” So what? Most of you have been training here for at least two months more than him, and he had previously NEVER picked a barbell up. Yet we only had two other athletes competing at this event. A few days after the event, Andre asked me if he was jumping in too much too soon? Hell no! If all of you had the same attitude towards daily workouts, towards improving yourself, towards competition, you would be significantluy greater athletes and individuals for it.
HAPPY BIRTHDAY WARREN DU PLESSIS, AND WELCOME BACK
2010 CrossFit Games Team Event 1
In teams of 4 complete 2 rounds for time of:
70 thrusters
50 pull-ups
100m fireman carry
Today is day one of the 2011 CrossFit Games Africa Regional! Be sure to follow our Facebook page and Twitter accounts for updates on the event, and to track Will’s progress.
As fast as you can, complete 10 rounds of:
• 10 squat jumps
• 100m sprint
*For the jump squats hips must pass below the knees at the bottom position and knees and hips must be completely extended with feet off the ground at the top
