[x_section style=”margin: 0px 0px 0px 0px; padding: 0 0px 0 0px; “][x_row inner_container=”true” marginless_columns=”false” bg_color=”” style=”margin: 0px auto 0px auto; padding: 0px 0px 0px 0px; “][x_column bg_color=”” type=”1/1″ style=”padding: 0px 0px 0px 0px; “][x_text]The 2016 CrossFit Open starts next week! Make sure you sign up at games.crossfit.com if you want to participate in our Friday Night Lights event this year! The hoodie order goes out on Wednesday morning, make sure you have your money in to me by end of day Tuesday! I’ll also get the ball rolling on new t-shirts, too.[/x_text][/x_column][/x_row][/x_section][x_section style=”margin: 0px 0px 0px 0px; padding: 0 0px 0px 0px; “][x_row inner_container=”true” marginless_columns=”false” bg_color=”” style=”margin: 0px auto 0px auto; padding: 0px 0px 0px 0px; “][x_column bg_color=”” type=”1/1″ style=”padding: 0px 0px 0px 0px; “][x_accordion][x_accordion_item title=”Monday” open=”false”]
A) “Open 13.4”
AMRAP 7
3.6.9.12…
Clean & Jerk, 135/95
T2B
B) Snatch
work up to a heavy 3-Position Squat Snatch
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor
EXTRA
A) Front squat
3×5
B) 5x
10 RDL
30 second weighted plank hold
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A) AFAFP
50 Calorie Row
40 Deadlifts, 155/105
30 Box Jumps, 24/20
20 Front Squats, 155/105
B) 3x
15 Wall Balls
50 Double Unders
15 Wall Balls
2 minutes rest between rounds
EXTRA
A) Running
7 rounds
3 minutes running
1 minute walking
B) 3x (not for time)
20 Hip Extensions
20 Ring Strict Rows
20m Front Rack walking Lunge, 205/145
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A) AMRAP 7 (solo)
10 thrusters, 95/65
5 bar facing burpees
10 hang power snatch
5 bar facing burpees
B) AMRAP 7 (teams of 3)
50 back squats, 155/105
50 back squats, 205/145
AMRAP back squats, 245/165
C) AMRAP 7 (teams of 3)
50 push press, 135/95
50 push press, 155/105
AMRAP push press, 185/135
D) AMRAP 7 (teams of 3)
50 power clean, 135/95
50 power clean, 155/105
AMRAP power clean, 185/135
*one bar per team, split reps as you see fit. 4 minute rests between each wod.
[/x_accordion_item][x_accordion_item title=”THURSDAY” open=”false”]rest day/open gym[/x_accordion_item][x_accordion_item title=”Friday” open=”false”]
A) AFAFP
60 Calorie Row
50 TTB
40 WB, 20/14 (10’/9′ Targets)
30 Power Cleans, 135/95
20 Muscle-Ups
EXTRA
A) Clean and Jerk Complex
10×3-Position Squat Clean + Split Jerk*, climbing
*each complex consists of 4 reps; the three position clean + 1 jerk at the end.
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor
B) Gymnasty
Two rounds:
18 Bar Muscle ups
9 Strict Deficit HSPU
18 C2B Pull ups
9 Kipping Deficit HSPU
18 Pull ups
9 Strict HSPU
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A) 21-15-9
Clean and Jerk, 115/80
OHS, 115/80
C2B Pull ups
B) TBD
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