1207:

IMG_6177

1207: Tuesday 3/1/16
1. Conditioning
3 RFT:
Row 500m
12 Burpees
21 Box Jumps, 24/20

2. Conditioning
EMOMx10:
Odd: 10 TTB
Even: 10 Thrusters, 95/65 (no ghost rides)

STRENGTH/SKILL: 2×3 hang power snatch 2×3 hang squat snatch 2×3 squat snatch below knees 5×1 squat snatch
GA: catch all lifts in 1/4 position then OH squat from there.

1206:

1206: Monday 2/29/16
Last chance for 16.1.
EMOM x 21:
Min 1: 200m Run
Min 2: 15/12 Calorie Row
Min 3: 7 Power Cleans at 135/95 + 30 Double Unders
STRENGTH: 3X5 b. sqaut @ 80% // 3X5 f. squat @ 55% b. squat

Reminder: YOU have to submit your own score on the Games site for validation. If you do not submit by 1300 Monday you will not be able to register score for 16.1

1205: BW or 16.0

1205:Saturday 2/27/16 BW or 16.1
For time:
Row 500 meters
50 GHD sit-ups or abmat sit ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups

Open gym time

1204: 16.1

508852385

Here it is: 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.

Note: Due to the size of our box we likely all cannot perform the walking lunges. If you have a shot at regionals we will need video submission and draw out 25 ft. with 5′ hash marks. I believe it is a fair assessment of (14) reverse lunge steps is a close number of total steps for 25′

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Please go to this link for further details of description of movements, scaled and Master age division breakdowns: http://games.crossfit.com/workouts/the-open/2016#tabs-1

1203:

5088523851203: Thursday 2/25/16

Sign up Thursday and get going on Friday. We do reccomend you have been training CrossFit for at least 3 months or 60 sessions under your belt before you commit to the next 5 weeks.

If you are signed up for the open and you want to come in and work on mobility
or do some skill work be our guest. At the 5:30pm if you want to give 16.1 a go
please consult C. Bobby and have fun. For the rest of us that just want to get
a sweat.
Amrap 20
50 DU/SU
40 squats
30 sit ups
20 push ups
10 pull ups
350 m run
STRENGTH:10X1 Split jerk – practice wt. (take wt. from rack)

1202:

1202: Wednesday 2/24/16
20 minutes – no measure. develop skill before intensity for this one.
2 hang squat snatch or power clean – Load – athletes choice?
4 C2B pull ups, strict or kipping
3 kipping T2B
5 3U/ 10 DU or 20 SU
jog 100m
STRENGTH: b. squat 6×3@80%