022916

STRENGTH

Snatch

3×1 @ 80%
5×1 @ 85%
3×1 @ 80%

WOD

3 Rounds For Time

15 Deadlifts 225/155
30 Wall balls 20/14
60 Double Unders

022816

WOD

Teams of 3:

100 calorie row
50 Clean and Jerks 135/95
100 calorie row
50 Clean and Jerks 155/105
100 calorie row
50 Clean and Jerks 185/135
100 calorie row
50 Clean and Jerks 205/145

25 minute time cap!

Open 16.1

Crossfit Open 16.1

[AMRAP] – As Many REPS As Possible in 20 minutes:

–  25 feet Overhead Walking Lunges  @  95 lbs / 65 lbs  ( M / W )
–  8 Bar Facing Burpees
–  25 feet Overhead Walking Lunges  @  95 lbs / 65 lbs  ( M / W )
–  8 Chest-to-Bar Pull-ups

Scaled:
–  25 feet Rack Lunge (empty bar)  @  45 lbs / 35 lbs  ( M / W )
–  8 Bar Facing Burpees
–  25 feet Rack Lunge (empty bar)  @  45 lbs / 35 lbs  ( M / W )
–  8 Jumping Pull-ups

022616

SKILL

Pull Ups/Muscle Up Practice

10X2

Tackle your weakness – if you have pull ups, move up to the chest to bar, etc..

WOD

Row/Run

10 sets of:

300 m row/200 m run
Rest 30 seconds after each

022516

STRENGTH

Squat Snatch 3×2 (80%)

WOD

For Time:

3 Rounds

10 Chest To bar Pull Ups
10 Front Squats 165/115
10 Burpees
immediately into:

21 KB Swings 53/35
21 Burpees
15 KB Swings 53/35
15 Burpees
9 KB Swings 53/35
9 Burpees

022416

STRENGTH

Barbell Cycling

15 Power Cleans
15 Jerks
12 Power Cleans
12 Jerks
9 Power Cleans
9 Jerks

* 155/105 – scale accordingly

WOD

10 EMOM

ODD – 5 Deadlifts 225/155
EVEN – 15 Box Jumps 24/20

COACHES CHOICE FOR CORE!!!

022316

STRENGTH

Clean and Jerk Complex

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

* must hold the bar through out complex

WOD

FRAN

21-15-9 reps of:

–  Thrusters  @  95 / 65  ( M / W )
–  Pull-ups

B scale weight is:  75 / 45
C scale weight is:  65 / 35

022216

STRENGTH

Back Squat – 3REP (80%)

WOD

4 minute AMRAP
30 bar over burpees
AMRAP Snatches 75/55

4 minute rest

4 minute AMRAP
20 bar over burpees
AMRAP Snatches 135/95

4 minute rest

4 minute AMRAP
10 bar over burpees
AMRAP Snatches 165/115

Total reps of snatches is what counts….

022116

STRENGTH

1 REP MAX Bench Press (must have a partner to spot you)

WOD

For Time:

30 Walking lunges with Med Ball Overhead 20/14
30 Wall balls 20/14
400 m run/500m row
20 Walking lunges with Med Ball Overhead 20/14
20 Wall balls 20/14
400 m run/500m row
10 Walking lunges with Med Ball Overhead 20/14
10 Wall Balls 20/14
400 m run/500 m row

022016

Barbell Conditioning

A. Teams of 3, Complete AMRAP 7:

50 Back Squats, 155/105
50 Back Squats, 205/145

AMRAP Back Squat in remaining time at 245/165 divide the work amongst your teammates as you see fit.

3 minute rest

B. Teams of 3, Complete AMRAP 7:

50 Push Press*, 135/95
50 Push Press*, 155/105

AMRAP Push Presses* in remaining time at 185/135
*Must be a Push Press, not Jerk. Divide the work amongst your teammates as you see fit

3 minute rest

C. Teams of 3, Complete AMRAP 7:

50 Power Cleans, 135/95
50 Power Cleans, 155/105

AMRAP Power Cleans in remaining time at 185/135. Divide the work amongst your teammates as you see fit