20160404

Run :60, rest :60

*repeat until pace/form deteriorates

Rest 6 to 8 Hours

Power Snatch 70%/2x4

Power Clean & Power Jerk - 70%/2x6

Back Squat - 85%/2x3

Bench Press - 80%/4x5

20160403

AMRAP 20:

Row 500m

20 Sit Ups

10 Overhead Squat (95#)

20160402

Snatch - 80%/1x4

Clean & Jerk - 80%/1x4

Back Squat - 80%/2x3

Press - 80%/4x5

Rest 6 to 8 Hours

Run 3 miles

20160401

AMRAP 20:

5 HSPU

10 Pistol

15 CTB Pull Ups

20160331

Run 800m

Rest 2:30

*repeat until pace/form deteriorates

Rest 6 to 8 Hours

2-Position Snatch (floor, mid-thigh) - 70%/1x5

2-Position Clean (floor, mid-thigh) & Jerk - 70%/2+1x5

Front Squat - 85%/2x3

Bench Press - 80%/4x5

20160330

Recovery Day

20160329

Recovery Day

20160328

AMRAP 12:

12 Kettlebell Swing (70#)

12 Chest to Bar Pull Up

50 Double Under

Rest 4 to 6 Hours

Run 400m, Rest 1:30

*repeat until pace/form deteriorates

20160327

Snatch - 80%1x4

Clean & Jerk - 80%1x4

Back Squat - 80%1x2

Shoulder Press - 80%/2x5

20160326

16.5

Workiut details: http://games.crossfit.com/workouts/the-open

20160325

Recovery Day

20160324

Max reps cadence pull ups (5 sec tempo)

300 yd shuttle run, 50 yd increments

Run 2 miles

*complete all evets within 1 hour

20160323

Hang Snatch - 75%/2x4
Hang Clean & Jerk - 75%/2x6
Front Squat - 85%/1x2
Shoulder Press - 80%/3x7

20160322

Row 1k, rest 2:00

*repeat until pace/form deteriorates

20160321

Recovery Day

20160320

Snatch - max; 90%/1x6

Clean & Jerk - max; 90%/1x4

Back Squat - 80%/2x2

20160319

Choose ONE:

Run

Row

Bike

Swim

30 minutes easy/moderate pace

20160318

16.4

20160317

Recovery Day

20160316

:20 on, 1:00 off

Choose ONE:

Run

Row

Bike

Swim

*repeat until pace/form deteriorate

20160315

AMRAP 15

5-10-15-20-25-30-35...

Row Calories

Box Jump (24")

Rest 6 to 8 Hours

Power Snatch - 75%/1x6

Power Clean & Jerk - 75%/1x4

20160314

Recovery Day

20160313

16.3

Rest 6 to 8 Hours

Snatch - max for day; 90%/1x4

Clean & Jerk - max for day; 90%/1x4

Front Squat - max for day

Shoulder Press - 80%/3x3, 75%/3x2

20160312

Recovery Day

20160311

16.3

*view details at http://games.crossfit.com/workouts/the-open#tabs-3

20160310

Recovery Day

20160309

Choose ONE:

2:30 on, 2:00 off

Run

Row

Bike

Swim

*repeat until pace/form deteriorates

20160308

Snatch - 70%/2x4

Clean & Jerk - 70%/2x4

Back Squat - 80%/2x3

20160307

Recovery Day

20160306

Snatch - 80% of last week's best/1x4
Clean & Jerk - 80% of last week's best/1x4
Back Squat 80%/1x2

20160305

Recovery Day

20160304

16.2: http://games.crossfit.com/workouts/the-open#tabs-2

20160303

Recovery Day

20160302

Recovery Day