Month: February 2016

Clean

Strength:  Clean Complex Power Clean –> High Hang Clean –> Low Hang Clean 1 complex Every 90 secs x 10 @65% of 1RM Front Squat Conditioning:  6 minute AMRAP 12 Hand Release Push Ups 12 Sumo Deadlift High Pull  2|1.5 24 Double Unders

CrossFit Open 16.1

WORKOUT 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb

Choose Your Own Adventure

Strength:  DB Bench Press 5×10 Superset with either 15 DB Flyes or 15 Hollow Rocks Conditioning:  8 min AMRAP Either 200m Run, 15 Evil Wheels, 15 Air Squats or 200m Row, 10 TTB, 15 KBS Cash Out – 4 min Plank Hold

Muscle Up Progression

Strength|Skill:  Muscle Up Progressions or Pulling Strength Progressions Conditioning:  21 Minute EMOM min #1 – 5 Muscle Ups min #2 – 15 Sit Ups min #3 – 5 Burpee Box Jump Overs

Front Squat

Strength:  Front Squat 6 reps @65, 70, 75, 80, 80% of  1RM Conditioning:  6 Rounds For Time 10 Unbroken Deadlifts  225|155 30 Unbroken Double Unders 15 Unbroken Slam Balls  20|15  


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