March 2016

(Practice / Metabolic Conditioning) Warm-up: (15 min) SOD Front Squat – 3 x 5 75% (16 min) WOD  18 min AMRAP50 Double Unders/High Singles (OR 15 dub attempts)20 Palm Release Push-ups30 Lateral Skater Jumps (per leg)400m Run

(Practice Glycolytic 2-5 min bursts) Warm-up: (15 min) SOD  Strict Overhead Press – 4 x 5 75% and 2 x 1 88-90% (20 min) WOD  Every minute on the 3rd minute for 15 minutes (5 rounds) (70-75% of weakest movement) 1 Power Snatch > 1 OHS (70% 1RM) > 1 Squat Snatch > 100m Jog

(Practice/Gymnastics) Warm-up: (15 min) SOD Back Squat – 4 x 5 75% and 2 x 1 88-90% (20 min) WOD Tabata these skills (each skill/movement is done all 8 rounds and then move to the next movement) 1st: Russian KB Swings (53/35)2nd: Hollow Rocks3rd: KB/DB Alternating Lunges (53/35) 4th: KB Turkish Get-ups (Wt. = athlete’s choice)

(Practice/Lactate Threshold 8-12 min) Warm-up: (15 min) SOD Deadlift 4 x 5 75% and 2 x 1 88-90% (18 min) WOD 1 AMRAP 7 OR 16.3 Make-up/redo10 Power Cleans (95/65)10 Box Jump Overs (24/20) 2 min rest WOD 2 AMRAP 7 OR 16.3 Make-up/redo30 Double Unders10 Thursters (95/65)

CFIS WOD and CrossFit Games Open Workout 16.3 WORKOUT 16.3 Rx’d Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches3 Bar Muscle-upsMen use 75 lb. Women use 55 lb. WORKOUT 16.3 Scaled Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches5 Jumping Chest-to-bar Pull-upsMen use

 (Practice / Glycolytic 2-5 min) Warm-up: (15 min) SOD Front Squat 3 x 5 75% and 1 x 1 88-90% (15 min) WOD AMRAP 430 Lateral Barbell Burpees, Max Snatches (95/55) in Remaining Time(Scaled = 20 burpees)*Rest 4:00 AMRAP 420 Lateral Barbell Burpees, Max Snatches (135/75) in Remaining Time(Scaled = 15 burpees)*Rest 4:00 AMRAP 410

(Practice / Gymnastics) Warm-up: (15 min) SOD  Deadlift – 4 x 5 75% and 2 x 1 88-90% (20 min) WOD  5 Rounds: 10 Pull-ups10 Pistols (5/leg) (Modify with SL bench or WB sit and stand)

(Practice/Lactate Threshold) Warm-up: (15 min) SOD Bench Press 4 x 5 75% and 2 x 1 88-90% (20 min) WOD Buy-In: 3 min Row for Calories (record number of calories pulled in those 3 min) Then move directly into… 3×10 Dumbbell Snatch (5/arm (50/30)100 Double Unders

(Practice / Metabolic Conditioning) Warm-up: (15 min) SOD  Back Squat 4 x 5 75% / 2 x 1 88-90% (20 min) WOD  Buy in: 600m Run THEN, 3 rounds of:9 Hang Cleans (95/65)12 Push Presses (95/65)15 Med Ball Abmat Sit-ups (20/14) Buy out: 600m Run

CFIS WOD and CrossFit Games Open 16.2 Workout 16.2 RX and Scaled   4 min to accomplish:25 Toes to Bar/Hanging Knee Raise50 Double Unders/Single Unders15 Squat Cleans (135/95) (95/55)  4 more min to accomplish25 T2B/HKR50 Dubs/Singles13 SC (185/115) (115/75) 4 more min to accomplish25 T2B/HKR50 Dubs/Singles11 SC (225/145) (135/95) 4 more min to accomplish25 T2B/HKR50