What's Going On?

March 7, 2016

Warm-up

½ Tabata “Bottom to Bottom Squats”
Pigeon Stretch

Weightlifting

Back Squat (EMOM 8 of 2 @75%)

Metcon

Metcon (AMRAP - Rounds)

25 Min. AMRAP
200 M Run
20 Air Squats
15 Situps

March 4, 2016

Warm-up

Coaches Choice

Metcon

CrossFit Games Open 16.2 (AMRAP - Reps)

4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

 

March 2, 2016

Warm-up
Coaches Choice
 

March 3, 2016

Warm-up

Run or Row 500m
Group Joint Mobilty

Weightlifting

Deadlift (5-5-3-3-1-1)

Metcon

Metcon (AMRAP - Rounds)

7 Minute AMRAP
7 Box Jumps 24/20”
7 Ring Push Ups
7 Ab Mat Sit Ups
-- 3 Minute Transition --
7 Minute AMRAP
7 KB Goblet Squats 53/35#
7 Toes to Bar
7 Broad Jumps 4’

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