Training 2-22-16 to 2-28-16

The CrossFit Games open is here again! Each Thursday at 5 pm for the next 5 weeks CrossFit will release a workout to test our skills that we have developed throughout the year. We will do these workouts as a gym on Saturday mornings during the regular class times. We have no control over what the workouts will be, so as they are released we will be sure to make any adjustments necessary to make sure these workouts are appropriate for our members who are not registered to compete in the open.

Monday

A: Back Squat - 3 sets of 5 building 

AMRAP 9
30 Double Under
9 Burpee Box Jump Over
9 DB Thruster

Rest 3

AMRAP 9
10 DB Step Ups

10 push ups
10 Ab Mat Sit Ups

Tuesday

A: Hang Power Snatch - 5 sets of 3 working for consistency and quality
+
AMRAP 5 Rest 1 x 3

60 Cal Row
50 Chest to Bar Pull up
40 Burpee
30 Push Press
20 Handstand Push Up

*pick up where you leave off each set

Wednesday

A: Strict Press - 10, 8, 6, 6, 6
B: DB Reverse walking lunge - 8/side x 3 TOUGH
C: Turkish Get up - 30 Total

Thursday

3 Min on 1 Min off x 6

4 Toes to Bar
5 Burpee
6 Power Clean and Jerk

Friday

A: Front Squat @21x1 - 5 sets of 3-5

AMRAP 15

200m Run
10 DB Renegade Rows
60 second accumulated elbow plank
30 Double Under

Saturday

16.1