March 2017

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

Weightlifting:
Paused Front Squat (3×4 @ 70%)
3 second pause at bottom.

Metcon (Time)
800m Run
21 Thrusters (95#/65#)
3 Rope Climbs (15′)
400m Run
15 Thrusters
2 Rope Climbs
200m Run
9 Thrusters
1 Rope Climbs

Metcon;

5 Rounds (each for time)
40 Double Unders
20 Kettlebell Swings (53#/35#)
10 HSPU
5 Back Squats (225#/155#)
Rest :90 between rounds.
Back Squats are from the rig.

After Party:
Plank (1:00 on/1:00 off x 3)
Quad/Hip Flexor Stretch :30 each side between planks.

Weightlifting:
1 Push Jerk + 1 Split Jerk (EMOM10)
Build to a max for the complex.

Metcon:
4 Minutes rest between AMRAPs.

AMRAP8
8 Burpees Over Bar
4 Power Clean and Jerks (185/135#)

AMRAP8
8 Cal Assault Bike
6 Toes To Bar
4 Chest To Bar Pullups
2 Bar Muscle Ups (CRX Only)
If hands need healing, sub bar work with 8 burpees to 6″ target.

8am Endurance 

9am Barbell Club

10am – 12pm Open Gym