3/31/2016

A) Squat clean: 

  • 3 x 2 at 60% of max
  • 2 x 2 75% of max
  • 2 singles 95% of max

B) 15 min AMRAP:

  • 15 deadlifts (165/115)
  • 10 burpees
  • 15 wall balls (20/14)
  • 10 C2B

3/30/2016

A) Skill: Kip swings.  Work towards T2B, kipping pull ups and bar MU

B) Mixed RFT:

  • 3 rounds:

    • 10 power clean (95/65)
    • 10 front rack walking lunges
  • followed by 3 rounds

    • 10 alternating one arm MB push ups
    • 10 MB cleans (20/16)
  • Followed by Athlete's Choice:

    • 1000m row
    • 800m run
    • 500m row and 400m run

3/29/2016

A) Snatch: 15 min to find 1 RM

B) Partner WOD for time:

  • 500 m row (partner 2 jumps rope until partner 1 completes 250m row, then switch. Each pair must row 500 m)
  • 40 bench press 135/65 (one spotter, one worker divide reps in half)
  • 500 m row
  • 30 bench press 165/95
  • 500m row
  • 20 bench press 185/115
  • 500 m row
  • 10 bench press 205/135

*If NO partner:

  • 500m row
  • 20 bench press
  • 500m row
  • 15 bench press
  • 500m row
  • 10 bench press
  • 500m row
  • 5 bench press

The Seven

7 Rounds For Time:

  • 7 Handstand Push-Ups
  • 7 Thrusters (135/95 lbs)
  • 7 Knees-to-Elbows
  • 7 Deadlifts (245/165 lbs)
  • 7 Burpees
  • 7 Kettlebell Swings (70/55)
  • 7 Pull-Ups

3/25/2016

A) 6 min AMRAP:

  • 10 sec. L hold
  • 10 sec rest
  • 10 V ups
  • 10 sec rest
  • 10 sec hollow hold
  • 10 sec rest

B) For time:

  • 5 Squat Clean Thrusters (115/75)
  • 1 rope climb
  • 4 Squat Clean Thrusters
  • 2 rope climb
  • 3 Squat Clean Thrusters
  • 3 rope climb
  • 4 Squat Clean Thrusters
  • 2 rope climb
  • 5 Squat Clean Thrusters
  • 1 rope climb

3/24/2016

A) Bench Press

  • 10 w/ empty bar
  • 2 sets of 8-10 to warm up increasing weight
  • 5×5 at body weight

B) 12 min AMRAP:

  • 6 alternating Pistols
  • 8 dips on boxes
  • 10 GHD situps

3/23/2016

A) Jerk:

  • 5 power jerks at 50% of max
  • 3 x 2 split jerks at 60% do not drop weight to floor during sets
  • 3 singles at 75%
  • 2 singles at 85%

B) 4 rounds for time: *15 min time cap

  • 5 pull ups (strict if you have them)
  • 10 burpees
  • 5 front squat (135/95)
  • 10 box jumps (24/20)
  • 5 kb swing (70/55)
  • 10 DUs

3/22/2016

A) Rope Climb progressions: climbing techniques, legless climbs, L hold climbs, double rope climbs, MB climbs etc.

B) 6 min AMRAP:

  • 5 leg raises hanging from bar with a
  • 5 sec. hold @ L position
  • 3 Deadlift 265/185
  • 3 min rest (change weight)
  • 6 min AMRAP
  • 5 yard handstand walks
  • 3 Power cleans (165/115)

3/21/2016

A) Mobility

B) For Time: *30 min cap

  • Buy in: 400 m run
  • 40-30-20-10

    • Air Squats
    • Ab-mat situps
    • Good mornings with bar (45/35)
    • Strict shoulder press (65/45)
  • Buy out: 400 m run

CrossFit Open 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target