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