WOD

A) Every 90 sec x 15 minutes (10 sets):

– hang squat clean (mid-thigh) + low hang squat clean (below the knee)

*Below the knee should be 2″ below the knee with plates off the ground.

*Build to something heavy.

 

B) EMOM x 15-18 min (5-6 sets)

1: 12/9 cal row (45 sec max)

2: 6 TnG power cleans (moderately tough weight – can build)

3: 5-10 Handstand push-ups

 

*Scale HSPUs with either a box or band or L-seated DB press. Keep a tight midline with hips stacked over your shoulders (or under for DB presses) and work full range of motion (top of head on floor to full extension of elbows).

 

8am Masters

For time, splitting reps with a partner:

– 1200m row

– 120 RKB swings

– 1000m row

– 100 Russian Twist

– 800m row

– 80 goblet squats (or air squats)

– 600m row

– 60 sit-ups

– 400m row

– 40 DB snatch

– 200m row

– 20 burpees

 

9am CrossFit

30 min AMRAP w/ a partner:

Partner “Kelly”

– 400 m run

– 30 box jumps (24/20”)

– 30 wallballs (20/14”)

 

*Partner A completes the run. Partner B completes the box jumps. Partner A completes the wallballs. Partner B completes the run… and so on switching movements as you go.

 

10am 16.3 Make-Up

Sign up for a spot via the Eventbrite link sent out on Friday so we know you’re coming!

A) EMOM x 10 min

– 1 power snatch

*build to something heavy

 

B) Open workout 16.3

Complete as many rounds and reps as possible in 7 minutes of:

– 10 power snatches (75/55, 65/45, 55/35)

– 3 bar muscle-ups

 

*You can scale the bar MUs by doing 5 chest to bar pull-ups, 5 kipping pull-ups, or 5 banded pull-ups.

 

C) 3 rounds not for time:

– 6-8/side rear foot elevated split squats w/ DBs or KBs @ 30X1

– 8-10/side single arm DB press @2111

 

**Join us for Friday Night Lights and watch our competing athletes take on this workout starting at 6:30pm!**

A) 6-8 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

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.

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 minutes
– Run 400m (tough pace)
– 8 UB shoulder to overhead
*start moderate and build to something heavy but UB and work on cycling.

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)

*Work on wallball cycling as these will be in one of the next 3 Open workouts.

A) Build to a heavy front squat (not a 1RM) in 8 min

– in between reps, complete 2-3 build-ups on the rower

 

B) Open workout 16.2

RX’d

Beginning on a 4-minute clock, complete as many reps as possible of:

 25 toes-to-bars

 50 double-unders

 15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

 25 toes-to-bars

 50 double-unders

 13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

 25 toes-to-bars

 50 double-unders

 11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

 25 toes-to-bars

 50 double-unders

 9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

 25 toes-to-bars

 50 double-unders

 7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

 

Scaled

Beginning on a 4-minute clock, complete as many reps as possible of:

 25 hanging knee raises

 50 single-unders

 15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

 25 hanging knee raises

 50 single-unders

 13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

 25 hanging knee raises

 50 single-unders

 11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

 25 hanging knee raises

 50 single-unders

 9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

 25 hanging knee raises

 50 single-unders

 7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

 

*Since this seems pretty daunting with the number of T2B we will have everyone go at least 12 minutes and will have different options for weight additions.

 

**Join us for Friday Night Lights and watch our competing athletes take on this workout starting at 6:30pm!**