FRIDAY 04.01.2016

cfhigley WORKOUT OF THE DAY

STRENGTH A. EMOM 6: Hang Squat Snatch + OHSx3 B. Every 4 min for 3 rounds: Front Squat 3.3.3 reps; rest 20 sec in btw three triples CONDITIONING 5 Rounds for time: 10 Power Snatch 75/50 12 Burpees

THURSDAY 03.31.2016

cfhigley WORKOUT OF THE DAY

CONDTIONING AMRAP 12: 10 Box Jump step-downs 12 Supermans 100m Run STRENGTH Every 3 min for 4 rounds: A1. Strict Press 2-3 reps A2. Wtd Pull-ups 3-4 reps CONDITIONING Partner Workout – Alt to complete 5 rounds each: 5 Thrusters 75/55 5 Burpees 100m Row sprint

WEDNESDAY 03.30.2016

cfhigley WORKOUT OF THE DAY

STRENGTH Every 4 min for 4 rounds: A1. Front Rack Walking Lunges; 4-6 steps/leg A2. DB External Rotation @3010; 6-10 reps/arm CONDITIONING AMRAP 15: 5 Power Cleans 135/95 10 Toes to Bar 15 Wall Balls 20/14

TUESDAY 03.29.2016

cfhigley WORKOUT OF THE DAY

CONDITIONING AMRAP 10: 8 Hand Release Push-ups 30 Double Unders 10 Deadlifts 155/105 STRENGTH EMOM 12: Hang Power Clean 2 reps CONDITIONING 4 Sets: 10 Push Press tough 200m Run rest 1 min

MONDAY 03.28.2016

cfhigley WORKOUT OF THE DAY

STRENGTH Back Squat 4×6 CONDITIONING A. 3 Sets: 10 Front Squats from ground 15 Pull-ups 40m Farmer’s Walk heavy rest 90 sec B. Partner Row – alt to complete 6 rounds each: P1: 100m Row max effort P2 rests

SATURDAY 03.26.2016

cfhigley WORKOUT OF THE DAY

CONDITIONING In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400m Run 30 KB Swings 53/35 20 Box Jump-Overs 24/20 Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 KB Swings, Partner A will perform 20 …

FRIDAY 03.25.2016

cfhigley WORKOUT OF THE DAY

CROSSFIT OPEN 16.5 RX 21-18-15-12-9-6-3 reps for time of: Thrusters 95/65 Burpees SCALED 21-18-15-12-9-6-3 reps for time of: Thrusters 65/45 Burpees

THURSDAY 03.24.2016

cfhigley WORKOUT OF THE DAY

STRENGTH Every 90 sec for 8 rounds: 1 Hang Squat Snatch + OHS x5 CONDITIONING 3 Rounds for time: 7 DB Man-Makers 50 Double Unders

WEDNESDAY 02.23.2016

cfhigley WORKOUT OF THE DAY

STRENGTH EMOM 12: Hang Power Snatch paused below knee + Power Snatch CONDITIONING A. 5 Sets: 15 Hand Release Push-ups 500m Row rest 1:30 B. Side Bridge – accumulate 3 min per side

TUESDAY 03.22.2016

cfhigley WORKOUT OF THE DAY

STRENGTH Every 4 min for 4 rounds: A1. Bulgarian Split Squat @3010; 6-10 reps/leg A2. AMRAP(-1) Strict Pull-ups CONDITIONING For time: 800m Run 5 min FLR 30 Hang Squat Cleans 115/80