Month: March 2016

Weightlifting: Snatch 6xE2MOM 3 Position Snatch @60%+ WOD: 9 Minute AMRAP 3 Rounds for Time 5 Snatch 85/115 10 OHS 15 TTB If 3 rounds are completed add weight for the next 3 rounds 4-6 rounds @ 95/135 7-9 rounds @ 105/155 10-12 rounds @ 125/185

Warm Up: EMOM x 12 Odd: 15-20 KB Swing Even: 15-20 Calorie Bike WOD: Bulgarian Split Squat 12 Minutes to work up to a heavy 5RM

Strength: Clean 6xE2MOM 3 Position Clean @60% + WOD: 5 Minute AMRAP 10 Thrusters 5 Bar Facing Burpees Rest 2 Minutes 4 Minute AMRAP 8 Thrusters 6 Bar Facing Burpees Rest 2 Minutes 6 BFB Rest 2 Minutes 3 Minute AMRAP 7 Thrusters 7 BFB Bar Weight: 65/95

CrossFit Open 20.3 https://games.crossfit.com/workouts/open/2020

Strength: Back Squat 10-7-5-3 Back Squat Work up to heavy 10 rep. Add weight to each subsequent set but preform less reps WOD: 10 Minute AMRAP 100m Run 15 Push Up 20 Wallball

Strength: Clean 3 Position Clean @ 55%+ (hip, above knee, ground) WOD: 9 Minute AMRAP 200m run 10 Front Squat 85/115 10 Burpee Over Bar (Lateral)

Warm Up: EMOM x1 * 5 Air Squats 5 Push Ups 5 Sit Ups * All movements to be done in 1 minute WOD: For Time -Cap 12 Minutes 30, 27, 24, 21, 18, 15, 12, 9, 6, 3 Calorie Row Thrusters 65/100

Warm Up: Push Press 6xE2MOM 3 Push Press @65% 5 Pendlay Rows @ 50% of 1RM Clean WOD: 3 Rounds For Time 9 DL 85/115 7 SOH 85/115 5 Box Jumps 20/24 then 3 Rounds for Time 5 DL 85/115 7 SOH 85/115 9 Box Jumps 20/24

CrossFit Open 20.2 https://games.crossfit.com/workouts/open/2020

Weightlifting: Snatch 6xE2MOM 3 Position Snatch @ 55%+ (hip, above knee, ground) WOD: For Time 1k Row 50 WB 14/20# 800M Run