Sunday, March 20 - Saturday, March 26

Sunday, March 20 – No Class

 

Monday, March 21

WOD Option 1: 13 Minute AMRAP

CrossFit Games Open 16.4

  • 55 Deadlift
  • 55 Wall Balls
  • 55 calorie Row
  • 55 Handstand Push-Ups/Hand Release Push-Ups

WOD Option 2: 13 Minute AMRAP

  • 55 KB Sumo Deadlift High Pull (35/55)
  • 55 Wall Balls (14/20)
  • 55 Double Unders
  • 55 Hand Release Push-Ups

 

Tuesday, March 22

Strength: 12 Minute MOMO

Back Squat

  • 6 reps at 80% of 1 Rep Max

WOD: 20 Minute AMRAP

Nicole (compare to 7/22/15 & 3/31/15)

  • 400M Run
  • Max Pull-Ups

 

Wednesday, March 23

Strength: 10 Minute MOMO

Push Jerk

  • 3 reps at 75% of 1 Rep Max

WOD: 21 Minute EMOM

Minute 1:

  • 8 Thrusters (63/95)

Minute 2:

  • 8 Bar-Facing Burpees

Minute 3:

  • 150M Row

 

Thursday, March 24

Strength: 12 Minute MOMO

Front Squat

  • 2 reps at 80% of 1 Rep Max

WOD: For Time

10/10, 20/20, 30/30, 20/20, 10/10

  • KB Swings (35/55)
  • PVC Sit-Ups

 

Friday, March 25

Strength: 10 Minute MOMO

  • Power Clean + Hang Power Clean

Skill Work: Handstands/Handstand Walking

WOD: 8 Minute AMRAP

  • 15 Hang Snatch (33/45)
  • 30 Double Unders

 

Saturday, March 26

Partner WOD: 28 Minute AMRAP

  • 50 Box Overs (20/24)
  • 25 Ring Rows
  • 50 Burpees
  • 250M Row (each)

*1 50-ft. sled push each between each round

*CrossFit Games Open 16.5 is the last workout! We will perform this workout at CrossFit Prior Lake starting at 11:30AM (briefing starts at 11:15AM). All members, family, and friends are invited to join us for a post-open celebration immediately following the event. We will provide the meat and ask you to bring your own beverages.

Posted on March 20, 2016 .