WODs March 21st-26th


Monday 21st

STRENGTH: Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

Followed immediately by…

10 minutes to build to today’s heavy single. Jerk x 1 rep

CONDITIONING:

Three sets for max reps of: 60 seconds of Push Press 60 seconds of Box Jumps

**60 seconds of Rest

Tuesday 22nd

STRENGTH: Every 2 minutes, for 16 minutes (8 sets): Clean (Power Clean OR Squat Clean. Either way, practice the good catch in the throat with elbows up)

*Set 1 – 3 reps @ 65% *Set 2 – 3 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 2 reps @ 90% *Set 7 – 4 reps @ 85% *Set 8 – 6 reps @ 80%

CONDITIONING: In teams of two, alternating full rounds, complete a 12 min AMRAP 1 Power Clean 2 Front Squats 4 Front-Racked Lunges

5 Chest-to-Bar Pull-Ups

(Example: Jeff completes 1 full round, then tags in Big Mike who completes 1 full round, and they go back and forth for 12 minutes to see how many rounds they can complete as a team.)

If you're going solo, then treat it as an EOMOM where you complete a round in the first minute, and rest in the second minute for a total of six rounds.

Wednesday 23rd

STRENGTH:

Every minute, on the minute, for 15 minutes: Minute 1 – 5-10 Handstand Pushups...depending on your ability

Minute 2 – 12-15 Russian Kettlebell Swings

Minute 3 – 5-8 Strict Toes to Bar

CONDITIONING:

12 min AMRAP

Run 400 Meters 40 Double-Unders 20 Push-Ups

Thursday 24th

STRENGTH: Every 2 minutes, for 6 sets: 5 Heavy Bench Press

5 Strict Chinups or 5 Ring Rows

CONDITIONING: 10 min AMRAP

400 Meter Row

40 Wall Ball Shots 40 Burpees

Friday 25th

Crossfit Open Event 16.5 ...to be announced Thursday evening.

We will make a party out of this one. Ping and Mackle are going to throw down at 5:15, so let's hang out afterwards and have some fun...until the last person leaves.

Bring some snacks if you like, throw some beers in the cooler, bring some friends if you like. This is the last event of the 2016 Open, so lets celebrate!

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