Friday, February 26, 2016

CrossFit Games Open 16.1 (AMRAP - Reps)
20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups

*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Tuesday, February 23, 2016

Power Clean (5X3 T&G Power Clean & Push Jerk @ 70% of 1rm Power)
Metcon (Time)
5 rounds of:

5 Muscle-Ups or 15 pull ups /15 ring dips
50 Double-Unders or 250 singles

Rest 1:00 between rounds

Thursday, February 18, 2016

Power Snatch (7X3 T&G Power Snatches + 1 Snatch Balance + 1 OHS)
Metcon (AMRAP - Reps)
5 rounds of:

1:00 ME Front Squats @ 80%
1:00 ME Ring Dips
1:00 Rest

record each
Metcon (Time)
For time:

Row 100 Calories
200 Double-Unders

Monday, February 8, 2016

snatch complex (Every 1:30 for 9:00 (7 total sets) of)
1 Power Snatch + 3 OHS + 1 T&G Snatch (full squat)
Chest-To-Bar Pull-ups (4X45 seconds ME C2B Pullups – rest 90 sec.)
Thruster (4X5 Thrusters – heaviest possible, rest 90 sec)
Metcon (Time)
7 rounds of:

14 Wall Balls 20/14#
21 Double-Unders
7 6″ Target Burpees

Tuesday, February 2, 2016

3 Position Clean (Every 2:00 for 12:00 (7 total sets):)
3 Position Clean + 1 Jerk @ each position (from each position – power position, hang, floor)
Metcon (AMRAP - Reps)
6 rounds of:

:45 ME Strict/Kipping HSPU (alternate Strict/Kipping each round)
:15 Rest
:45 Double-Unders
:15 Rest
record each
Metcon (Time)
5 rounds of:

Row 500m
50 Double-Unders

Rest 1:1