MONDAY 03.28.2016

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

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 Box Jump-Overs, and Partner B will run 400 meters – and so on for 30 minutes.

FRIDAY 03.25.2016

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

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

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