20160301

AMRAP 7:
1 Muscle Up
2 Handstand Push Up
2 Muscle Up
4 Handstand Push Up
4 Muscle Up
8 Handstand Push Up
8 Muscle Up
16 Handstand Push Up
4 Muscle Up
8 Handstand Push Up
2 Muscle Up
4 Handstand Push Up

Rest 6 to 8 Hours

Power Snatch - 80%/1x7
Power Clean & Jerk - 80%/1x7
Front Squat 90%/2x3

20160229

Row 1250m

Rest 3:00

Repeat until pace or form deteriorates

20160228

Snatch - max for day; 90%/1x8
Clean & Jerk - max for day; 90%/1x6
Back Squat - 88%/2x2
Shoulder Press - 85%/3x5

20160227

16.1
AMRAP 20:
25' Walking Overhead Lunge (95#)
8 Bar Facing Burpees
25' Walking Overhead Lunge (95#)
8 Chest to Bar Pull Ups
Visit http://games.crossfit.com/workouts/the-open for more detailed information

20160226

Open Prep
4 Rounds:
25' Walking Overhead Lunge (95# or 40# dumbbells)
8 Bar Facing Burpees (or dumbbell facing)
25' Walking Overhead Lunge (95# or 40# dumbbells)
8 Chest to Bar Pull Ups
*Goal is to test out a pacing strategy and become familiar with movements
*10 Minute Time Cap

20160225

Recovery Day

20160224

Snatch - 80%/1x5

Clean & Jerk - 80%1x7

Rest 6 to 8 Hours

Row 1k

20160223

Recovery Day

20160222

With a continuously running clock, perform 1 Chest to Bar Pull Up the first minute, 2 Chest to Bar Pull Ups the second minute, etc. as long as you're able to continue. 

20160221

Snatch - max for the day; 90%/1x8
Clean & Jerk - max for the day; 90%/1x6
Back Squat - 85%/2x3

20160220

3 Rounds

Thruster (75#)

Sumo Deadlift High-pull (75#)

Box Jump (20")

Push Press (75#)

Row (Calories)

*1 Minute Per Exercise

*1 Minute Rest Between Rounds

Rest 6 to 8 Hours

Choose ONE of the following:

:30 on, 4:00 off

Run

Row

Bike

Swim

*Repeat until pace/form deteriorates

20160219

6 Rounds:
10 Toes to Bar
15 Dumbbell Thruster
30 Double Unders

*16 minute time cap

Rest 6 to 8 Hours
Power Snatch - 80%/1x7
Power Clean & Jerk - 80%/1x5

20160218

AMRAP 13:
 4 Muscle Ups
8 Hand Stand Push Ups
12 Burpee Lateral (20")

Rest 6 to 8 Hours

Snatch - max for the day; 85%/1x6
Clean & Jerk - max for the day; 85%/1x4
Front Squat - 88%/2x3

20160217

Recovery Day

20160216

Recovery Day

20160215

30-20-10
Overhead Squat (115#, ~50%)
Shoulder to Overhead (115#, ~50%)
Burpee
*15 minute time cap

Rest 6 to 8 Hours

Power Snatch - 80%/1x7
Clean & Jerk - 80%/1x5

20160214

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

20160213

:15 on, 1:00 off

Choose ONE of the following:

Run

Row

Bike

Swim

*Repeat untill pace/form deteriorates

Rest 6 to 8 Hours

14.3

AMRAP 8

10 Deadlifts (135#)

15 Box Jumps (24")

15 Deadlifts (185#)

15 Box Jumps

20 Deadlifts (225#)

15 Box Jumps

25 Deadlifts (275#)

15 Box Jumps

30 Deadlifts (315#)

15 Box Jumps

35 Deadlifts (365#)

15 Box Jumps

20160212

14 Minute TT
Choose ONE:
Run
Row
Bike
Swim

Rest 6 to 8 Hours

Grace
30 Clean & Jerk (135# or ~50%)

20160211

21-15-9

Handstand Pushup

Dumbbell Hang Squat Clean (35#)

Toes to Bar

*12 minute time cap

Rest 6 to 8 Hours

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

20160210

Recovery Day

20160209

Recovery Day

20160208

AMRAP 12:

30 Wall Ball (20#, 10')

50 Double Under

20 Chest to Bar Pull Ups

Rest 6 to 8 Hours

8:00 Time Trial

Choose ONE:

Run

Row

Bike

Swim

20160207

Snatch - max for the day; 85%/1x7
Clean & Jerk - max for the day; 85%/1x6
Back Squat - 85%/2x3

20160206

Row 500m

4 rounds of:

10 Hang Power Clean (135#, ~50%)

10 Box Jump Overs (24")

10 Burpee

Row 500m

Rest 6 to 8 Hours

Choose ONE:

Run 1200m, rest 3:00

Row 1200m, rest 3:00

Bike 1.5 mile, rest 3:00

Swim 250m, rest 3:00

*repeat until pace/form deteriorates

20160204

SIT
:15 on, :45 off
Run
Row
Bike
Swim
*Repeat until pace/form deteriorates



Rest 6 to 8 Hours

Power Snatch - 75% of Tuesday's Snatch/1x8
Power Clean & Jerk - 75% of Tuesday's C & J/1x6

20160203

Recovery Day

20160202

AMRAP 7:
50-30-10
Double Under
Box Jump (24")
Burpee

Rest 6 to 8 Hours

Snatch - max for the day; 85%/1x6
Clean & Jerk - max for the day; 85%/1x4
Front Squat - 85%/3x3