Monday 2016.04.04

Apr 3, 2016

Strength

Front Squat

Performance: 5 x 6 building

Fitness: 4 x 6 @ 20X1 building

Conditioning

As many rounds as possible for 7:00:

• 20 Kettlebell Snatch (10R / 10L)
  
• Box Jump x 14 (24/20)
  

Saturday 2016.04.02

Apr 1, 2016

Teams of 3

OPWAAT, alternating whole rounds, complete 3 rounds each of:

• Row 500m
  
• 8 Power Cleans (185/125)

Immediately into…

OPWAAT, alternating whole rounds, complete 3 rounds each of:

• Row 500m
  
• 8 Thrusters (135/95)

Friday 2016.04.01

Mar 31, 2016

Strength

20 minutes to establish a 3RM front squat.

Conditioning

“Festivus Games Wod 3”

With an 8:00 running clock…

12-9-6-3 reps of:

• Sumo Deadlift High Pull
  
• Hang Power Clean
  
• Shoulder to Overhead

…with remaining time max burpees over bar.

Male Intermediate – 115lbs
Female Intermediate – 75lbs

Male Novice/Masters – 85lbs
Female Novice/Masters – 53lbs

Wednesday 2016.03.30

Mar 29, 2016

Conditioning

4 times through, rotating stations every 2 minutes for 32 minutes:

• Sled drag (heavy) x 30m
  
• GHD Sit Ups x 10-20
  
• Assault Bike x 15/12 calories
  
• Slam Ball x 10-20 (40/30)
  

Friday 2016.03.04

Mar 3, 2016

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)