What's Going On?

March 17, 2016

Warm-up
Run or Row 500m
Group Joint Mobilty

March 15, 2016

Warm-up
Row 500m
Burgener Warm-up

March 14, 2016

Warm-up

½ Tabata “Bottom to Bottom Squats”
Banded Hip Mobility

 

Weightlifting

Front Squat + Back Squat 

Every Other Min for 10 Min
2 Front Squats + 4 Back Squats
**Same weight, rack bar and immediately begin Back Squats
**Start @ 70-80% 1 RM Front Squat

 

Metcon

Tabata This! (5 Rounds for reps)

March 11, 2016

Warm-up

Coaches Choice

 

Skill

15 Min Bar MU Practice

 

Metcon

CrossFit Games Open 16.3 (AMRAP - Reps)

AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

 

CrossFit Games Open 16.3 Scaled (AMRAP - Reps)

AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

March 10, 2016

Warm-up
Run or Row 500m
Group Joint Mobilty

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