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)
Mar 17, 2016
You have several choices today:
- Come in and do skill or prep work for Open workout 16.4 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 16.4. 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
15 minutes to build to a heavy High Hang Power Clean + 2 Hang Clean*
*Performance: take hang clean from below the knee
Conditioning
3 rounds for time:
- 20 Wall Balls (20/14)
- 15 Burpee Pull Ups
Mar 15, 2016
Strength
4 sets:
- 4-6 Deadlifts from 2″ Deficit
- 5-10 Push Ups @5151
Rest as needed between movements
Conditioning
For time, 21-15-9:
- Deadlifts (225/155)
- Box Jumps (24″/20″)
8 minute cap
