4/1/16

WOD 1: 1 Rep Max clean (20 minutes)

WOD 2: For time:

50 WB shots

40 KB swings 24/16

30 WB shots

20 KB swings 24/16

10 WB shots

 

3/31/16

WOD 1: 1 RM front squat (20minutes)

 

WOD 2: Every 4 minutes for 4 rounds: (score is total number of reps)

1 max effort set of push-jerks 135/95

10 pistols

1 max effort set of TTB

3/30/16

WOD 1: 6 minutes to find a max complex of:

Snatch + hang snatch + 2 OHS

 

WOD 2: 10 minute AMRAP of:

5 med ball sit-ups 20/14

12 box jumps (open standard) 24/20

24 alternating DB hang snatch 35/20

3/29/16

WOD 1: 1 RM Back Squat (20 minutes)

WOD 2: 5 Minutes Max effort calorie row

3/25/16

CrossFit Open Workout 16.5

 

21-18-15-12-9-6-3

reps of:

Thrusters 95/65

and

Bar Facing Burpees

 

3/24/16

WOD: 10 minute AMRAP of the following rep scheme:

2-4-6-8-10-12-14…

Box jumps (open standard) 24/20

And

Overhead squats 95/65

3/23/16

WOD: 5 RFT:

15 Sit-ups

20 KB swings 24/16

25 push-ups

3/22/16

4 RFT of:

14 pull-ups

&

7 front squats 185/135