Thursday, March 31, 2016

Weightlifting
Power Snatch (EMOM for 7:00-)
Weightlifting
Paused Front Squat (5x3)
Metcon
Metcon (AMRAP - Rounds and Reps)
15:00 AMRAP of:

10 Hang Snatches (full) 75/55#
30 Double-Unders
20 Push Press 75/55#
30 Double-Unders

Tuesday, March 22, 2016

snatch complex (Every 1:30 for 9:00 (7 total sets) of:)
1 Power Snatch + 3 OHS + 1 T&G Snatch (full squat)
Metcon (Time)
For time:

30 Thrusters 95/65#

15 Box Jumps 24/20″

Rest 1:00

20 Thrusters 115/80#

15 Box Jumps 24/20″

Rest 1:00

10 Thrusters 135/95#

15 Box Jumps 24/20″

Rest 1:00

50 Cals Assault Bike

Friday, March 11, 2016

Friday 31116.3

FRIDAY 31116
Turkish Get Up (10min to find heaviest weight on ea. side)

CrossFit Games Open 16.3 (AMRAP - Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

***Perform either Rx or Scaled version***

CrossFit Games Open 16.3 Scaled (AMRAP - Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

***Perform either Rx or Scaled version***

Thursday, March 10, 2016

Thursday 31016

THURSDAY 31016
Thruster (Thruster 1-1-1-1-1-1-1 reps)

Metcon (AMRAP - Reps of Snatch)
Alternating EMOM for 10 Mins

Odd minutes AMRAP hang Power Snatches 95/65
Even Minutes Pull Ups x 8/5 (men/women)

Metcon (Time)
For time:
1 round of:
  100 double-unders (2:1 singles)
  50 air squats
  95/65-lb. push press, 25 reps
Then, 2 rounds of:
  60 double-unders (2:1 singles)
  30 air squats
  95/65-lb. push press, 15 reps
Then, 3 rounds of:
  40 double-unders (2:1 singles)
  20 air squats
  95/65-lb. push press, 10 reps

Tuesday, March 8, 2016

Tuesday 3816

TUESDAY 3816
Back Squat 8 x 2

Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Monday, March 7, 2016

Monday 3/07/16.2!

MONDAY 30716
1Warmup
3 Rounds of:
400m Run
10 DU's
10 Sit-ups
10 KB Swings @ 1.5/1 pood
CrossFit Games Open 16.2 (AMRAP - Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

Friday, March 4, 2016

Some KB Friday! 3416

FRIDAY 3416
Metcon (Time)
For Time, 20min Time cap:
5/5 TGU @ 24kg
1-10 Ascending Ladder of Deadlift @ 225/155
10-1 Descending Ladder of Bar-facing Burpees
5/5 TGU @ 24kg

Yeah, KBs!!!
Enjoy!

Thursday, March 3, 2016

Thursday 3316

THU MARCH 03, 2016 THURSDAY 30316
Split Jerk (Split jerk 1-1-1-1-1-1-1 reps)
Front Squat (Front squat 5-5-5-5-5 reps)
Metcon (AMRAP - Reps)
5 Rounds of

:30 ME TTB

rest :30

:30 ME Double Unders

rest :30
Metcon (Time)
9-15-21 reps for time of:
Row for calories
115/80-lb. power snatches

Enjoy!