Relax and recharge physically, mentally, and emotionally.
Get ready for another week of hard work.
Saturday 3-5-16
Crossfit Open WOD 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 Toes-to-Bar
50 Double Unders
15 Squat Cleans - 135/85 lbs
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bar
50 Double Unders
13 Squat Cleans - 185/115 lbs
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bar
50 Double Unders
11 Squat Cleans - 225/145 lbs
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bar
50 Double Unders
9 Squat Cleans - 275/175 lbs
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bar
50 Double Unders
7 Squat Cleans - 315/205 lbs
Stop at 20 minutes.
Friday 3-4-16
Mobility:
Hip Flexor, Calves, Forarm
Skill & Strength:
Curtsey Lunge w/ alt DB Curls
2-3 x 10-15 reps
Windmills
2-3 x 8-12 reps each side
Single Leg lateral Squat (Coosak Squat)
3-4 x 10-15 reps
Conditioning:
3 Rounds:
Run 200 meters
10 HSPU
10 Front Squats (95#/135#)
Endurance:
Pick a mode: Swim, Bike, Run, Row
4 sets of:
4:00 ON, 1:00 OFF
Olympic Lifting Technique:
5 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk
Thursday 3-3-16
Mobility:
Chest, Hips, Adductors
Skill & Strength:
Dips
2-3 x max reps (1:00 recovery)
Floor Wipers
2-3 x 12-20 reps each side
Squat Cleans
3-5 x 5 reps
Conditioning:
3 Rounds: (15:00)
16 KB Snatches – (8L/8R) - 53/35 lbs
20 steps OH Lunges - 45/25 lbs
12 Burpees
30 Sit Ups
Endurance:
Rest Day
OLT:
Snatch Pulls
5-7 x 2 reps
3-position Clean Pull
5-7 x 2 reps
Wednesday 3-2-16
Choose between completing the skill or conditioning section. Then continue on to the endurance component.
Skill & Strength:
X-symmetry
2-3 x 7-10 reps each
Skin-the-Cats
2-3 x 10-12 reps each
TGU
2-3 x 3-5 reps each side
Coosak Squats
2-3 x 5-8 reps each side
Conditioning:
AMRAP in 5:00:
4/6 HSPU (Rx is strict)
8 Deadlifts (155#/225#)
-Rest 1:30-
AMRAP in 5:00:
4 Power Cleans (125#/185#)
8 Pull Ups
-Rest 1:30-
AMRAP in 5:00:
4 Power Snatches (95#/135#)
20 Double Unders
Endurance:
For Time...
Run 1 mile
Row 600 meters
Run 1 mile meters (3-6% incline
Row 600 meters
Olympic Lifting Technique:
Rest Day
Tuesday 3-1-16
Mobility:
Biceps, Traps, IT bands
Skill & Strength:
(SA) DB Bench Press (alternating)
2-3 x 7-10 reps each side
Cable Chops
2-3 x 10-15 reps each side
Then,
Front Squats
5 x 3 reps
Conditioning:
21-15-9 (17:00 time cap)
Hang Squat Clean - 95/65 lbs
KB Swings - 70/53 lbs
Pull Ups
*EMOM: Rx 3-Burpees; Modified-2 Burpees
Endurance:
Rest Day
Olympic Lifting Training:
Snatch Grip Deadlift
5 x 3 reps
BB Rollout
5 x 5 reps
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