Mar 14, 2016
Strength
Back Squat
Fitness:
- 6-8 @40X1
- 8-10 @30X1
- 10-12 @20X1
Build across sets
Performance: 1 x 20 (add 5# from last time or use 60% if this is your first time. If failed last 1 x 20, switch to fitness).
Conditioning
At 0:00:
At 3:00:
At 6:00:
At 9:00:
Use a weight on the thrusters that allows you to go unbroken.
Mar 13, 2016
Strength
Every minute, on the minute, for 10 minutes:
Odd minutes: 1-2 Rope Climbs (sub 6-8 strict pull ups or 4-6 rope lowers)
Even minutes: 10m Handstand Walk or 0:30 Handstand Hold
Conditioning
Every 4:00 for 5 sets (20:00 total):
- 300/250m Row
- 20 Walking Lunge Steps with KB Farmer’s Carry (70/53)
Mar 11, 2016
0845 Weightlifting
1000 CrossFit
Open 16.3
OR
30-30-30:
- Row for Calories
- Deadlift (185/135)
- Wall Ball (20/14)
5 minutes rest
20-20-20 of each movement
5 minutes rest
10-10-10 of each movement
Record time for each round.
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
