March 2016

(Practice / Lactate Threshold 8-12 min) Warm-up: 15 min SOD Back Squats – 1 x 5 70% > 1 x 5 75%, and 1 x 5 80% and 1 x 1 90% > 1 x 1+ 90% WOD AMRAP 15 min 10 Deadlifts (225/155)20 Wallballs (20/14)30 6-inch Hurdle or Dome Cone Lateral Hop-overs (30 per side)

(Competition / Metabolic Conditioning) Warm-up: 15 min SOD  3 x 3 ^ Pull-ups SUPERSET with GHD weighted sit-ups 3 x 10 (15 min) WOD 1 Nancy Plus (20 minute CAPPED workout) 5 Rounds:  400m Run and 15 Overhead Squats  (95/65 ) Then WOD 2 Remainder of time left in 20 min = Row for Meters

(Practice / Phosphogenic 1-10 sec bursts) Warm-up: 15 min SOD  20 min to establish a heavy Clean and Jerk (C&J)OR20 min of C&J technique work (all singles) WOD  15 min EMOM Min #1: 3-5 C&J 60% SOD weight (those working on the skill at lighter weight do the 5 quality reps) Min #2: 15 Shoulder

(Practice / Gymnastics) Warm-up: 15 min SOD  Deadlift – 1 x 3 80% > 1 x 1 85% > 1 x 3 82% > 1 x 1 88% > 1 x 3 83% 1 x 1+ 92% (20 min) WOD  3 Rounds: 5 Ring or Bar Muscle-Ups OR 10 Chest to Bar Pull-ups (both are

WOD CrossFit Games Open Workout 16.5 For Time:  21-18-15-12-9-6-3 Thruster (95/65 RX) (65/45 Scaled/Masters) (45/35 Scaled Masters) Bar Facing Burpees *If you are not registered for the 2016 CrossFit Games Open, the time cap for this workout is 16 minutes.*

(Practice / Lactate Threshold 8-12 min) Warm-up: (15 min) SOD  Pull-ups – 3 x 5 ^ and 2 x 3^ (15 min) WOD  3 Rounds: 1 Rope Climb20 Ab-mat Sit-ups1 Rope Climb10 Squat Cleans (115/75)

(Practice / Metabolic Conditioning) Warm-up: (15 min) SOD  3 x 15 GHD Weighted Sit-up and 3 x 10 GHD Weighted Hip Extensions (12 min) WOD For Time: 1000m ROW20 Barbell Thrusters (45/35)20 Ring Rows or BB Inverted Rows (based on equipment – preferred ring rows) 800m RUN15 Thrusters (45/35)15 Ring Rows or Barbell Inverted Rows

(Practice / Glycolytic 2-5 min bursts) Warm-up: (15 min) SOD Jerks (Split or Push) 3 x 2^, Remainder of time complete sets of 1^ (15 min) WOD 1  7 min ladder 2, 4, 6, 8…Power Cleans (155/105)Sit to stand Box Jumps (30/24) 3 min rest WOD 2 7 min ladder 2, 4, 6, 8…Toes to

(Practice / Gymnastics) Warm-up: (15 min) SOD  Back Squat – 4 x 5 75% and 2 x 1 88-90% (20 min) WOD 8 min AMRAP10 Barbell Push Press (95/65)10 Barbell Front OR Back Rack Lunges (95/65) OR  Redo 16.4 (Post 16.4 – get your back squats in)  

WOD and CrossFit Games Open 16.4 Workout 13-min. AMRAP  RX 55 Deadlifts (225/155)55 Wall-ball Shots (20/14)55 Calorie Row55 Handstand Push-ups Scaled 13-min. AMRAP:55 Deadlifts (135/95)55 Wall-ball Shots (20/10)55 Calorie Row55 Handstand Push-ups