Sunday, March 13 - Saturday, March 19

Sunday, March 13 - No Class

 

Monday, March 14

WOD Part 1: 7 Minute AMRAP

  • 10 Snatch (33/45)
  • 5 Pull-Ups

*Those who are doing CrossFit Games Open 16.3 will do either the RX or Scaled WOD as prescribed

WOD Part 2: 7 Minute AMRAP

  • 25 Double Unders
  • 5 Burpees 

 

Tuesday, March 15

Strength: 12 Minute MOMO

Back Squat

  • 5 reps at 80% of 1 Rep Max

Partner WOD 1:  Max Meters in 5 Minutes

  • Row

Partner WOD 2: 5 Rounds for Time

  • 25 ft. Bear Crawl
  • 25 ft. Crab Walk

*While other partner holds a plank

Partner WOD 3: For Time

  • 16 50-ft. Sled Push (8 each)

 

Wednesday, March 16

Strength: 5 Rounds

  • 30 sec. Arch Rocks 
  • 30 sec. Handstand Hold

WOD: 3 Rounds for Time

"Whitten" (abbreviated)

  • 22 KB Swings (35/55)
  • 22 Box Jumps (20"/24")
  • 400M Run
  • 22 Burpees
  • 22 Wall Balls (20/24)

*30 minute time cap

 

Thursday, March 17

Strength: 12 Minute MOMO

Front Squat

  • 5 reps at 80% of 1 Rep Max

WOD Part 1: 8 Minute EMOM

  • 8 Hang Clean (63/95)
  • 8 Lateral Bar Jumps

WOD Part 2: 8 Minute EMOM

  • 8 Deadlift (63/95)
  • 8 Push-Ups

 

Friday, March 18

Strength: Push Press

  • 1x5; 2x3; 3x2

WOD: 20 Minute MOMO

  • Shuttle Run
  • Row

 

Saturday, March 19

WOD: TABATA (x2)

  • KB Swings (35/55)
  • Sit-Ups (round 1)/ Back Extensions (round 2)
  • Row
  • Air Squat 

*CrossFit Games Open 16.4 will be performed at either CFEP or CFPL at 11:30AM. Briefing starts at 11:15AM. Location will be announced on Facebook and website by Friday. 

Posted on March 13, 2016 .