Don’t forget to log in those scores for workout 16.2!!! #DefendEastDallas
Great showing on Friday night. Having a hyped group makes these workouts so much better. Let’s keep it rolling into this Friday night.
If for some reason you can’t perform the workout on Friday nights then please come Saturday at 10am! If you can’t make either then please email us at [email protected] so that we can figure something out. No excuses!
If you complete all 5 Open workouts and log them in each and every week you will be entered into our random drawing to win a $50 Lululemon gift card! Keep entering those scores before Mondays at 7pm!
This Week’s Schedule:
- Wednesday 7:30pm: Mobility with RJ
- Thursday 7:00pm: Open WOD 16.3 announced
- Friday 6:30pm: Friday Night Lights – Round 3
- Saturday 10am: 16.3 make-up
——————–
Monday 3/7
A) Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85% (compare to 2/29)
you can take only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B) Every 4 minutes, for 16 minutes (4 sets) for times:
– Row 300/250 Meters
– 20-30 UB wallballs (20/14)
Tuesday 3/8
A) 5 minutes of jerk footwork and jerk technique drills
B) Every 90 seconds x 15 minutes (10 sets) of:
– 2 power clean + 1 split jerk
*rest 10 seconds between PC singles
*start at 60% and build so something heavy
C) Every 4 minutes x 16-20 minutes (4-5 sets)
– Run 400m (tough pace)
– 8 UB shoulder to overhead
*start moderate and build to something heavy but UB and work on cycling.
Wednesday 3/9
A) E3MOM x 18 min (6 sets)
Deadlift
*Set 1 – 7 reps
*Set 2 – 7 reps
*Set 3 – 5 reps
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 3 reps
Build load every set. Heavier than 2/23 if able.
B) 12 min AMRAP
– 5 strict pull-ups
– 10 push-ups
– 15 KB swings (53/35)
*RX+ go heavier on swings.
Thursday 3/10
A) 6 sets:
– 25/20 calorie row tough
– 50 double unders or 120 singles
R2M
B) 3 sets:
– Bent over BB rows x 6-8 reps @ 21X0
Rest as needed
– Reverse Snow Angels x 15-20 reps
Rest as needed
– Face-Up Chinese Planks x 60 seconds
Rest as needed
Friday 3/11
A) Open workout 16.3 Prep
B) Open workout 16.3
**Join us for Friday Night Lights and watch our competing athletes take on this workout starting at 6:30pm!**
Saturday 3/12
8am Masters
9am CrossFit
10am 16.3 Make-Up