Friday 4/1

1) Snatch Balance to a heavy single

2) OHS 6 x 2 heavy across

3) From CrossFit.com 3/14/16
For Time:
1 Round of:
30 Hang Power Cleans (115/75)
15 Ring Dips
3 Rope Climbs
2 Rounds of:
20 Hang Power Cleans (115/75)
10 Ring Dips
2 Rope Climbs
3 Rounds of:
10 Hang Power Cleans (115/75)
5 Ring Dips
1 Rope climb

4) 3 Rounds for time ish:
15 Cal Bike
12 Bent over row (take your time on these and pic your own weight)

Thursday 3/31

Getting warmer and nicer to run outside. So for the foreseeable future Thursday's AND/OR Sundays will be distance cardio if you want to get out of the gym I will post running on Thursday and if you want to save it until Sunday that is no problem or skip it altogether really doesn't matter Listen to your bodies.  

You can also jump in the thursday class workout if you feel up to it.  There is really no wrong answer here unless you feel like shit and you try to push through then you are just silly

1) Warm-up and then start running out at a moderate/hard pace (away from the gym, your house) for 16 minutes. Once you hit the 16 minute mark. Immediately turn around and try to make it back within 16 minutes.  

OR 

25 min partner AMRAP

400m Run

60 TTB

60 burpee box overs (24/20)

100 Air Squats

100 KBS (55/35)

Wednesday 3/30

1) Bench press 6 x 2 work to a heavy 2
- shoulder circuit

2) For Time:
800m run
600m row
40 SOH (115/75)
600m Row
800m Run

3) Deadlift to a heavy 4 reps
- after each set on your way up kick right up into a handstand walk (not far 10 feet or so, if you feel good and fall into a grove walk further)
rest as needed between

Tuesday 3/29

1) Work to heavy complex of Push Press + Push Jerk + Split Jerk
Then 10 minute EMOM at 90% of above

2) Front Squat 5 x 3
-Wall walk to nose against wall in between sets

3) 10 min Ladder
2 Front Racked Lunge (135/95)
2 C2B
4 FRL
4 C2B

4) 3 Rounds NFT
8 unbroken power cleans- you pick the weight
25 GHDSU

Monday 3/28

If you want or need to redo 16.5 good luck and enjoy the pain one more time

for everyone else congrats the open is over and now we can back to normal schedule and anxiety levels lol

1) EMOM for 10 

2 Hang Snatch you determine how heavy you start/go

2) Snatch Hi Pull 5 x 2 (105%) 10 x 1 (110%) 

3) 4 Rounds NFT

15 Banded GM

12 Ring Rows 

9 Ring Dips

6 Single Arm OHS 

4) For Time:

100 Double unders 

80 v-ups

60 DB Snatch (50/30)

40 Box Jumps (24/20)

20 Power Snatch (115/75)

Friday 3/25

Well 16.5 should be as awesome as 14.5

1) Work to a heavy 3 rep power clean

2) EMOM for 15 minutes
Min 1: 2 rep power clean (at 85-90% of above)
Min 2: 10 TTB
Min 3: 18/12 Cal Row

Thursday 3/24

Like last week, feel it out could take today off and then something light tomorrow.  Last week of the open then back to normal


1) Back Squat 5 x 3

2) For Time:
10 SOH (115/75)
20 Hollow Rocks
20 Cal Row
15 SOH (115/75)
30 Hollow Rocks
30 Cal Row
20 SOH (115/75)
40 Hollow rocks
40 Cal row

Wednesday 3/23

1) Partner up if you can and finish warm-up with a 6 min Ladder of power Snatch (135/95)
1,1, 2,2, 3,3 etc.

2) Snatch DL 10 x 2 >105% no drop but reset

3) For Time
"Helen"
3 rounds
400m Run
21 KBS (55/35)
12 Pull-ups

4) If you feel up for it play rowling
10 rounds
-every meter away from 100 pay a penalty of 1 dip on the high rings
So rowling 103 do a muscle-up + 3 dips

Tuesday 3/22

1) Hang Clean + 2 Front Squats work towards a max in 10 minutes

2) 9 min AMRAP
15 Thrusters (95/65)
60 Double unders

3) at the 9 min mark you have 6 minutes to establish a 3 rep max SOH from the floor

4) 10 minute AB ride
1 min above 400/325 watts
1 min below 200/185 watts

Monday 3/21

1) 16.5

2) EMOM for 24 minutes
Even: rotate between :30 plank and side
ODD: Rotate between 2-3 rope climbs, 5-10 strict pull-ups, 8-12 ring rows

3) 6 min AMRAP
25 Sit-ups
15 Power Cleans (95/65)


4) 4 rounds
15 band pull a-parts
20 push-ups

Saturday 3/19

16.4

then we will see how everyone is feeling


Have a few ideas but will brain storm after everyone catches their breath from the chipper

Friday 3/18

Again like last week not too much of a demand tomorrow so today you can do whatever you think is best for you

or

1) 2 Front Squats + 1 Split Jerk for max

2) 8 min AMRAP
300m run
2 Snatch (80% of max)
15 Box Overs

rest 5 minutes

8 min AMRAP
300m run
2 Cleans (80% of max)
15 Box overs

Thursday 3/17

Like we have been the last 3 weeks, your call on today the workout shouldnt be too much of a tax

1) Clean Pulls 5 x 3 at around 100%, big shrug and return the bar to the floor then reset

2) Clean Deadlift 7 x 1 at 115% try to maintain scap retraction during the pull

3) For Time:
3-6-9-12-15-18-21-24
Push-ups
KBS (55/35)

Wednesday 3/16

1) Work to a heavy 4 rep Hang Snatch within 10 minutes of starting

2) Snatch Balance + OHS keep it moderate/light heavy

3) For Time:
800m run
25 Pull-ups
50 Air Squats
400m Run
25 Pull-ups
50 Air Squats
800m run

4) 5 x 30 cal row
rest :20
- for this try and find a pace that you can do for all 5 sets i.e. the pace you would try to maintain if we see a repeat of 15.5

Tuesday 3/15

1) Hang Power Clean + Low Hang Power Clean + Power Clean
(hang above the knee, low hang below the knee)
work to a heavy complex then hit 3-4 more sets at that weight

2) 12 min AMRAP
15 HSPU
15 Deadlifts (185/125)
20 Box Jumps (24/20)

3) 10 rounds for time ish
5 weighted ring rows (or bent over row)
10 weighted push ups ( or 5 bench press)
15 Cal Assault bike

Monday 3/14

If you are re-doing 16.3 do it 2nd

1) Work to a heavy single snatch within 10 minutes

2) 16.3 re-do

OR move to 3)

3) Back Squat 8 x 2
-100 weighted sit-ups

4) 16 min AMRAP in teams of 3
15 Cal Row
12 Front Squats (115/75)
9 Burpees to plate

Saturday 3/12

1) 16.3

2) For Time:
30 Cal AB
40 foot front racked lunge (165/115)
20 Burpee Box Jumps (24/20)
800m run
20 Burpee box jumps
40 foot front racked lunge (165/115)
30 Cal AB

If you have time and want to
8 rounds
1 min max distance on sled push (225/155)
2 minute rest

Friday 3/11

Tomorrow is going to be short and a big shoulder tax but you can squat today, even go heavy just keep the reps down 10 x 1 or something like that

If you want you can do the following for time:

2 rounds

100 Dubs 

30 Cal Row

25 Cal Assault bike 

Thursday 3/10

See how you feel today, long week with the repeat of 16.2.  If you want to just move a bit the emom will do the trick, just take it light on the squats stay around 65% and if your core is still hurting (or you hit the GHDSU yesterday) cut down the number of sit-ups or just hold a plank for :20

4 station EMOM for 32
Min 1: 150m run
Min 2: 5 Back Squats (65% or higher if you can, out of rack not unbroken)
Min 3: 25 Sit-ups
Min 4: 250/200m row

Wednesday 3/9

Finish warm-up with
1) Every minute on the minute climb thruster ladder
Min 1: 12/10 Cal Row + 4 Thrusters (105/70)
Min 2: 12/10 cal Row + 5 Thrusters (105/70)
Min 3: 12/10 cal row + 6 Thrusters (105/70)
etc.


2) Deadlift to a heavy ish 3 reps
then drop 10% and hit 5
drop another 10% and hit 7

3) 12 min DT ladder
12 Deadlifts
9 Hang power cleans
6 push jerks
(75/55) (95/65) (115/75) (135/85) (155/105) (175/115) (195/125) (215/135)

4) If you skipped the GHDSU + Banded GM yesterday get them in today (if your abs are still sore from 16.2 just do the GM)
75 each partition how you like

5) 5 rounds NFT
5 weighted ring rows
10 Banded pull aparts

Tuesday 3/8

1) Front Squat 5 x 4 working, moderately heavy across all 5 sets

2) Pick 2 gymnastics movements and spend 20 minutes working on them, low-moderate intensity/volume

3) 4 rounds for total reps
4 minute rounds
600m run
ME wallballs in remaining time
-rest 2 minutes between rounds

4) If you did not redo 16.2 yesterday
75 GHDSU
75 Banded GM
-partition however you like

Monday 3/7

If you are planning on doing 16.2 again go first and then see how you feel. Hit the workout if you feel up for it

1) OHS 5 x 5 

2) For Time:

125 Push Press (95/65)

-any time you drop the bar hit 1 legless rope climb 

3) 2 rounds

3K row first 1000 easy middle 1000 hard last 1000 easy 

-rest 5 mins between rounds 

Friday 3/4

Your call on what you do today: some cardio, some mobilizing.

Hit a few squat cleans at 135/95 up to your possible final weight
mix in some ttb and dubs

Thursday 3/3

If you can, make it in today and do the work listed. Nothing Crazy, two short metcons

Tomorrow light lifting like last week nothing crazy on volume, you can go heavy but keep the reps down. Work on some easy skills. Long slow distance cardio then stretch.

1) 3 Rounds for Time:
15 TTB
15 HSPU

2) For Time:
9-15-21
Cal Row
Wallballs
Burpees

Wednesday 3/2

Just like last week if you can workout Thursday do so, or do some cardio then easy day Friday to get ready for Saturday

1) 3 rep Hang Power Snatch- work to a heavy 3 reps within 10 minutes

2) Snatch Hi Pull 5 x 2 at or above 100% reset between lifts

3) For Time:
30 DB Snatch (70/50)
15 Muscle-ups
30 DB Snatch (70/50)

12 min cap

4) At 15 mins
5 min AMRAP
30 V-ups (or 25 GHDSU not Rx+)
25 KB SDHP (55/35)


Before or after the workout try and get in a few extra muscle-ups today, 5-15 more