Monday - 070316
Strength: BB complex: 2 Power Clean 2 Front Squats Go as heavy as you can go for 12min Metcon: AMRAP in 15min: 7 Burpees 7 Hang Power Cleans (#60/40) 7 HSPU
Sunday - 060316
Strength: Deadlift 5-5-3-3-2 Metcon: In pairs for time: Run 800m 100 Wallballs (#10/6) Run 400m 80 Pushups Run 200m 60 DB Step-ups (two dumbbells, #20/10) *Do the runs together, split the other work as you wish.
Saturday - 050316
CrossFit Open 16.2: Scaled (17:00-20:00): Beginning on a 4-minute clock, complete as many reps as possible of: 25 hanging knee raises 50 single-unders 15 squat cleans, 43/25 kg If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises
Friday - 040316
Skill: Pistols Metcon: For time: 21-18-15-12-9 Dumbbell Thrusters (#20/10) 50-40-30-20-10 Double Unders
Thursday - 030316
Strength: Hang Clean 3-3-3-3-3 Metcon: For total reps: Run 400m With what is left of 4min perform AMRAP HSPU Run 400m With what is left of 4min perform AMRAP Knees to Elbows Run 400m With what is left of 4min perform AMRAP Bar Muscle Ups
Wednesday - 020316
Strength: E2MOM 12min- 2 Push Press 1 Push Jerk *Increase weight between sets Metcon: 5 Rounds for time: 10 Ring Dips 15 Box Jumps 20 Kettlebell Swings (#24/16) 20min cap
Tuesday - 010316
Strength: Overhead Squat 5-5-3-3-1-1 Metcon: AMRAP in 8min of: 9 Hang Power Cleans (#50/35) 30 Double Unders 9 S2OH (#50/35)
Monday - 290216
Skill: Power Snatch Metcon: 3 Rounds for time: Run 800m 10 Power Snatch (#40/30) 30 Pushups
Sunday - 280216
Strength: Snatch - 15min work to a heavy lift Metcon: AMRAP in 15min: 3-6-9-12-15-18.... etc adding 3 reps every round Kettlebell Swings (#24/16) Toes-to-bar L-Sit hold (seconds)
Saturday - 270216
Open Workout 16.1: Rx' (20:00, Black Pandas only): Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge (#43/30) 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Scaled (17,18,19): Complete as many rounds and reps as possible
Friday - 260216
Strength: Front Squat 3-3-3 Metcon: For time, AFAP, 15-12-9: Hang Power Cleans (#70/45) Burpees over-the-bar *10min time cap Cash-out: EMOM for 12m: Minute 1 – 20s Overhead Squat Hold (#20/15) Minute 2 – 15 Situps Minute 3 – 7 Strict Pullups
Thursday - 250216
Skill: 7 Rounds 20sec L-Sit Hold 3 High Box Jumps (You choose the height) Metcon: AMRAP in 20min: Run 200m 25 Wallballs 12 Power Cleans (#52/35)
Wednesday - 240216
Skill: Double/Tripple Unders Metcon: 5 Rounds for time: 20 Double Unders 15 Kettlebell Swings (#24/16) 10 Burpees 5 Chest-to-bar Pullups
Tuesday - 230216
Skill: Kipping Toes-to-bar efficiency Metcon: 3 Rounds for time: 50 Air-Squats 7 Strict Ring Dips 10 DB Snatch (#25/15)
Monday - 220216
Skill: Hang Power-Clean back to basics Metcon: Every 90sec for 15min: 3 BB Complex (DeadLift + Hang Power-Clean + Front Squat + Push-Jerk) Rx' = #70/45 Cash-out: Plank - max hold for time
Sunday - 210216
Strength: Back Squat 5-5-5 Push-Jerk 3-3-3 Metcon: For time: "Annie" 50-40-30-20-10 Double Unders Situps Rest 5min "Reversed Annie" 10-20-30-40-50 Double Unders Situps