Monday 3/14/16
1 High Pull + 1 Power Clean + 2 Front Squats
Then,
As many reps as possible in 8 minutes of:
10 Burpees
10 American KBS 70/53
10 Goblet Squats 70/53
Tuesday 3/15/16
3 rounds for time of:
5 Muscle-Ups
10 Power Snatches 135/95
25 Box Jumps 24/20
Wednesday 3/16/16
Every minute on the minute for 16 minutes:
Minute 1- 15/12 Calorie Row
Minute 2- 15 Wall Ball Shots 20/14
Minute 3- 15 SDLHP 95/65
Minute 4- 15 Push Press 95/65
Thursday 3/17/16
As many rounds & reps as possible in 25 minutes of:
500 Run or Row
10 Burpees
10 Sit-Ups
Friday 3/18/16
CrossFit Open WOD 16.4
Saturday 3/19/16
EMOM x 20
Odd- 12/10 Calorie Row
Even- Purple X Run
rest 5 minutes
EMOM x 10
Odd- 12 Wall Ball Shots 20/14
Even- 12 American KBS 53/35
Sunday 3/20/16
For Time:
Run or Row 500 meters
50 Sit-Ups
Run or Row 1,000 meters
30 Sit-Ups
Run or Row 2,000 meters
20 Sit-Ups