Mar 24, 2016
You have several choices today:
- Come in and do skill or prep work for Open workout 16.5 on Saturday. Brush up on movements in the workout or do a sample round to test pacing etc. or simply talk strategy with coaches and other competitors.
- Do the Solidarity CrossFit workout for the day (below). This will be a good option for those not doing the Open and who want to workout on both Friday and Saturday.
- Do CrossFit Open workout 16.5. For those who won’t be able to come Saturday and want to do the open WOD. Anyone competing in the Open must have a judge and turn in a signed scorecard to get their score validated. It is the athlete’s responsibility to procure a judge if you choose to do the workout on a day other than Saturday. Coaches will not be able to judge during class.
Strength
Every minute, on the minute, for 10 minutes: 1 Power Snatch
Fitness take from the hang.
Conditioning
For times:
- Run 200m
- 25 Back Squats (135/95)
Rest 2:00
- Run 200m
- 15 Front Squats (135/95)
Rest 2:00
- Run 200m
- 10 Overhead Squats (135/95)
Squats should be unbroken. Overhead squats can be scaled down during the rest period, if necessary, but back squat and front squat should be at the same weight.
Mar 22, 2016
Strength
Back Squat
Every 2 minutes, for 4 sets:
Set 1 – 12 x 50%
Set 2 – 10 x 55%
Set 3 – 8 x 60%
Set 4 – 6 x 65%
This is meant to be light. We’ll be testing lifts next week!
Conditioning
Fitness:
Every minute, on the minute, for 8 minutes:
3 Burpees + 4 Unbroken Thrusters
If you fail to finish the work in a minute, rest until the next minute, but you must do 8 full rounds.
Performance:
Every minute, on the minute, for as long as possible:
Minute 1: 1 Burpee + 1 Thruster (95/65)
Minute 2: 2 Burpees + 2 Thrusters
Minute 3: 3 Burpees + 3 Thrusters
…and so on, until the required work cannot be completed in the minute.
Mar 21, 2016
Strength
4 sets:
- 3-5 Deadlifts from 2″ Deficit
- 8-10 Double KB Sots Press
Rest as needed between movements
Conditioning
For time:
- 400m Run
- 15 Box Jump Overs (24″/20″)
- 15 Deadlifts (275/185)*
- 15 Box Jump Overs
- 400m Run
*Deadlift weight should be challenging, but should be done in no more than 2 sets
Mar 20, 2016
Strength
3:00 Max Double Unders
2:00 rest, then…
Every minute, on the minute, for 8 minutes:
- Minute 1: 5-10 Strict Pull Ups
- Minute 2: 5-10 Strict Ring Dips
Conditioning
12 minutes, as many rounds as possible:
- 40/30 Calorie Row
- 40 Abmat Sit Ups
- 120m Shuttle Sprint (10/20/30)
- 40 Kettlebell Swings (53/35)
