2016 Here we Come. . .

Monday 

 

EMOTM - 21
Min 1: :30 seconds for max cal row
Min 2: :30 seconds for max reps of Clean and Jerks 185/135
Min 3: :30 seconds for max reps of Muscle ups

 

Min 4: back to row

Min 5: back to cleans 

Min 6: back to muscle ups

 

Etc. until 21 minutes has elapsed 

 

Score is total number of reps

 

Tuesday 

 

"Barbara"

20 pull-ups

30 push-ups 

40 ab mat sit-ups 

50 air squats 

 

Level A: 3 rounds for time. 3 mins mandated rest between rounds.

 

Level B: 5 rounds for time. 3 mins mandated rest between rounds.

 

Rest time is included in your final score. 

 

Wednesday 

 

Squat Deload

5 x 5 @ 60% 

 

WOD

5 RFT:
10 Jerks 155/105
10 TTB
10 Burpees

 

Thursday 

 

Power Snatch

Spend 20 minutes establishing a 3-rep TnG heavy complex for the day.

 

Conditioning 

10 min AMRAP

5 power snatch (135/95)

10 box jumps (30/24)

15 ring dips 

 

Friday 

Rest 

 

Saturday 

Partner WOD 

3,000m row
80 Alt Pistols (2 for 1)
40 Hang Cleans (205/125)

 

Sunday 

"CrossFit Open 13.3"

 

Complete as many rounds and reps as possible in 12 minutes of:


150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups

 

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