20160201

AMRAP 10:
10 Toes to Bar
10 Dumbbell Push Press (45#, ~40% of Barbell Push Press)
10 Kettlebell Swing (70#)

Rest 6 to 8 Hours

Choose ONE:
Run 2 km
Row 2.5 km
Bike 8.5 min TT
Swim 8.5 min TT

20160205

Recovery Day

20160131

Snatch - max for day; 85%/1x6
Clean & Jerk - max for day; 85%/1x4
Back Squat - 80%/2x3

20160130

CrossFit Games Open 15.5:
27-21-15-9 reps for time of:
Row (calories)
Thrusters (95# or ~40%)

Rest 6 to 8 Hours
Choose ONE:
3:00 on, 2:00 off
Run
Row
Bike
Swim
Repeat until pace or form deteriorates
*Aim for 4 to 8 repetitions

20160129

Recovery Day

20160128

AMRAP 6:
10 Handstand Push Ups
10 Muscle Ups
20 Pistols

Rest 6 to 8 Hours

Power Snatch - 75% of Monday's Snatch/1x6
Power Clean & Jerk - 75% of Monday's C&J/1x4

20160126

Snatch - max for day; 85%/1x4
Clean & Jerk - max for day; 85%/1x3
Front Squat - 80%/3x3

20160127

Recovery Day

20160125

AMRAP 15:

15 Chest to Bar Pull Ups

20 Wall Ball (10', 20#)

50 Double Under

20160124

Snatch - 80%/1x4
Clean & Jerk - 80%/1x4

20160123

Row 1000m

5 Cluster (155# or ~60%)
10 Burpee
4 Cluster (155# or ~60%)
8 Burpee
3 Cluster (155# or ~60%)
6 Burpee
2 Cluster (155# or ~60%)
4 Burpee
1 Cluster (155# or ~60%)
2 Burpee

20160122

Recovery Day

20160121

Choose ONE:
8 rounds of :20 on, :10 off
Run
Row
Bike
Swim

Rest 6 to 8 Hours

Snatch - 85%/1x3
Clean & Jerk - 85%/1x3
Front Squat - 85%/2x3

20160120

Recovery Day

20160119

AMRAP 7:
3 Muscle Ups
6 Handstand Push Ups

Rest 6 to 8 Hours

Snatch - 75%/1x5
Clean & Jerk - 75%/1x5
Back Squat - 80%/2x3

20160118

5 Rounds:

7 Clean (~50% or 155 lbs)

14 Kettlebell Swing (1.5 pd)

*10 minute time cap

Rest 6 to 8 Hours

Choose ONE:

2 minutes on, 1:30 off

Run

Row

Bike

Swim

Continue until pace/form deteriorates

Aim for 6-12 repeats

20160117

Snatch - max

Clean & Jerk - max

Back Squat - max

20160116

AMRAP 16:

20 Calorie Row

20 Burpees

50 Double Unders

20160115

1 minute on, 3 minutes off
Choose ONE of the following:
Run
Row
Bike
Swim
*continue until pace/form deteriorates, goal 10-20 reps 

Rest 6 to 8 Hours

Snatch - 70%/1x2, 75%/1x4
Clean & Jerk - 70%/1x2, 75%/1x4
Front Squat - 90%/1

20160114

Recovery Day

20160113

AMRAP 7:

9 Handstand Push Up

9 Chest to Bar Pull Up

6 Handstand Push Up

6 Chest to Bar Pull Up

3 Handstand Push Up

3 Chest to Bar Pull Up

6 Handstand Push Up

6 Chest to Bar Pull Up

*Continue to reapeat the pattern as many times as possible

Rest 6 to 8 Hours

Snatch - 75%/1x5
Clean & Jerk - 75%/1x5
Back Squat - 90%/1, 93%/1, 95%/1
Bench Press - 75%/5, 80%/5, 85%/5 
 

20160112

Recovery Day

20160111

AMRAP 20:
5 Power Clean (145# or ~50%)
10 Toes to Bar
15 Burpee Box Jump (24")

Rest 6 to 8 Hours

Choose ONE:
Run 3.2k
Row 3.2k
Bike 10k
Swim 500m

20160110

Snatch - 70%/1, 72%/1, 74%/1, 77%/1, 74%/1, 72%/1
Clean & Jerk - 70%/1, 72%/1, 74%/1, 77%/1, 74%/1, 72%/1
Clean Pull - 90%/2x4

20160109

25-20-15
 Row (Calories)
Thruster (95# or ~ 40%)
Hang Power Clean (95# or ~40%)
*20 minute time cap

Rest 6 to 8 Hours

3:00 on, 3:00 off
Choose ONE:
Run
Row
Bike
Swim
*Repeat until pace/form deteriorates

20160108

:20 on, 1:00 off
Run
Row
Bike
Swim
Repeat until pace/form deteriorates

Rest 6 to 8 Hours

Snatch - 70%/1x6
Clean & Jerk - 70%/1x6
Back Squat - 80%/2x4

20160107

Recovery Day

20160106

AMRAP 8:

3 Chest to Bar Pull Ups
3 Burpees
6 Chest to Bar Pull Ups
6 Burpees
9 Chest to Bar Pull Ups
9 Burpees
12 Chest to Bar Pull Ups
12 Burpees
15 Chest to Bar Pull Ups
15 Burpees
18 Chest to Bar Pull Ups
18 Burpees
...


Rest 6 to 8 Hours

Snatch - 70%/2x3
Clean & Jerk - 70%/2x3
Front Squat - 80%/2x4
Bench - 85%/5, 90%/3, 95%/1

20160105

Recovery Day

20160104

7 Rounds:
3 Muscle Up
6 Handstand Push Up
20 Double Under
*12 minute time cap

Rest 6 to 8 Hours

AMRAP 7:
3 Clean & Jerk (~50%)
3 Toes-to-bar6 Clean & Jerk (~50%)
6 Toes-to-bar9 Clean & Jerk (~50%)
9 Toes-to-bar12 Clean & Jerk (~50%)
12 Toes-to-bar15 Clean & Jerk (~50%)
15 Toes-to-bar18 Clean & Jerk (~50%)
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

20160102

7 Rounds

7 Power Clean (95#)

7 Thruster (95#)

7 Bar Facing Burpees

Rest 6 to 8 Hours

10 Minute Time Trial

Choose ONE:

Run

Row

Bike

Swim

20160103

Snatch - 80%/1, 82%/1, 84%/1, 87%/1x2, 82%/1, 80%/1
Jerk - 84%/3x2, 84%/2x2
Clean & Jerk - 80%/1, 82%/1, 84%/1, 87%/1x2, 82%/1, 80%/1
Snatch Shrug - 122%/5x3, 122%/4x2