Friday 2016.03.04

Mar 3, 2016

Miley lunges

You have several choices today:

  1. Come in and do skill or prep work for Open workout 16.2 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.
  2. 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.
  3. Do CrossFit Open workout 16.2. 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

In 15:00…

Build to a heavy triple high-hang power clean

Conditioning

For Time:

  • 10 Thrusters (135/95)
  • 15 Burpee Box Jump Over (24/20)
  • 20 Shoulder to Overhead (135/95)
  • 25 Burpee Box Jump Over (24/20)
  • 30 Front Squats (135/95)

Wednesday 2016.03.02

Mar 1, 2016

Trip_Lateral Burpee

 

Conditioning

Fitness:

3 Sets, each for time:

  • 100 Single Unders
  • 10 Hang Clean + Jerk (95/65)
    Rest 3:00
  • 25 Wall Balls (20/14)
  • 15 Hand Release Push Ups
    Rest 3:00

Performance:

3 Sets, each for time:

  • 100 Double Unders
  • 10 Ground to Overhead (155/105)
    Rest 3:00
  • 40 Wall Balls (20/14)
  • 20 Hand Release Push Ups
    Rest 3:00