Mar 10, 2016
You have several choices today:
- Come in and do skill or prep work for Open workout 16.3 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 16.3. 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.
Conditioning
Fitness:
For time:
- 1000m Row
- 100m Farmers Carry (53/35)
- 200 Single Unders
- 50 Burpees
30:00 Cap
Performance:
For Time:
- 2000m Row
- 200m Farmers Carry (70/53)
- 200 Double Unders
- 100 Burpees
30:00 Cap
Mobility
2 minutes per side, Achilles/calf stretch
Mar 8, 2016
Strength
In 15:00, build to a heavy: 2 x High Hang Power Clean + High Hang Clean
Conditioning
3 sets:
3 minutes, as many rounds as possible:
- 10 Wall Ball (20/14)
- 10 Pull Ups
Rest 1:00
Mobility
2 min per side, K-Star Wall Hip Internal Rotation
Mar 7, 2016
Strength
4 Sets:
- 4-6 x Stiff Leg Deadlift
- 8-10 x Double KB Push Press
Rest as needed
Conditioning
For Time:
- 21/18 Calorie Row
- 12 Hang Power Cleans (155/105)
- 15/12 Calorie Row
- 9 Hang Power Cleans
- 9/6 Calorie Row
- 6 Hang Power Cleans
8:00 Cap
Mobility
2 minutes each side, banded hip flexor stretch
Mar 6, 2016
Strength
Fitness: Back Squat
1 x 10-12 @30X1
2 x 12-14 @20X1
* Build across sets
Performance: 1 x 20 Back Squat (+5# from last time. If this is your first time, use 60%. If you cannot continue to add weight, use the Fitness rep scheme.)
Conditioning
Fitness:
2 sets, each for time:
- 50 Single Unders
- 10 Front Squats (75/55)
- 20 Kettlebell Swings (53/35)
- 250m Row
Rest 6:00
Performance:
2 sets, each for time:
- 50 Double Unders
- 10 Overhead Squats (75/55)
- 25 Kettlebell Swings (53/35)
- 250m Row
Rest 6:00
Mobility
2 minutes, Front Rack mobility drill
Mar 4, 2016
0845 Weightlifting
1000 CrossFit
16.2
4-min. AMRAP + bonus time:
- 25 toes-to-bars
- 50 double-unders
- 15 squat cleans*
Time extends 4 minutes each time a round is completed.
* Reps decrease. Load increases.
