Saturday
20 mins to establish 1 rm max strict press
2016 OPEN ATHLETES
1. Conditioning
EMOMx20
4 rounds of: :45 on/:15 off
1. Max reps of Thruster 95/65
2. Max reps of Double Unders
3. Max reps of Push ups
4. Max reps of Russian KBS, 2/1.5
5. Rest
 
Friday
2016 OPEN ATHLETES
10 mins mobility or double unders skills
1. Strength
Work up to a heavy 3-rep Back Squat
2. Conditioning
AMRAP 10:
10 Power Snatch, 40/25kg
15 double unders
 
Thursday
1. Strength
Work up to a heavy complex of: Squat Clean + Front Squat + Jerk
Conditioning:
“Helen”
Three rounds for time:
Run 400 meters
24kg  Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
NOTE: BE STRICT ON FORM EXPLAIN CLEARLY REPS BEFORE WOD
 
Wednesday

EMOTM for 20 mins alternating
20 seconds on 40 off
Single arm Hand stand hold.
Butterfly pull ups
 
WOD:
Team
2 km for time
50 GHD sit ups/ team member must be completed during row.
 
Tuesday
Every 2 mins
5 x 3 Snatch pause deadlift – 2 second pause at knee
Crossfit team series Event 2
Rx’d Workout
As FF and MM pairs, complete as many reps as possible in 20 minutes of:
30 clean and jerks (females)
30 clean and jerks (males)
30 clean and jerks (females)
30 clean and jerks (males)
Etc.
Rx’d Standard
Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.
Females use 95, 105, 125, 145, 155, 165 lb.
Males use 135, 155, 185, 225, 245, 265 lb.
Scaled Workout
As FF and MM pairs, complete as many reps as possible in 20 minutes of:
30 clean and jerks (females)
30 clean and jerks (males)
30 clean and jerks (females)
30 clean and jerks (males)
Etc.
Scaled Standard
Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.
Females use 65, 75, 85, 95, 105, 115 lb.
Males use 95, 115, 135, 155, 175, 195 lb.
 
Monday
Gymnastics
5 sets Every 2:30
Max HSPU / Box HSPU
Press ups to failure
L-sit hold – 30 secs Total
 
Crossfit team series Event 4
Rx’d Workout
Complete as many reps as possible in 15 minutes of:
Male 1 and Female 1 each perform:
5 thrusters
5 chest-to-bar pull-ups
Then, Male 2 and Female 2 each perform:
10 thrusters
10 chest-to-bar pull-ups
Then, Male 1 and Female 1 each perform:
15 thrusters
15 chest-to-bar pull-ups
Then, Male 2 and Female 2 each perform:
20 thrusters
20 chest-to-bar pull-ups
Etc., following the same pattern
Rx’d Standard
M – 95-lb. thrusters
F – 65-lb. thrusters
Scaled Workout
Complete as many reps as possible in 15 minutes of:
Male 1 and Female 1 each perform:
5 thrusters
5 pull-ups
Then, Male 2 and Female 2 each perform:
10 thrusters
10 pull-ups
Then, Male 1 and Female 1 each perform:
15 thrusters
15 pull-ups
Then, Male 2 and Female 2 each perform:
20 thrusters
20 pull-ups
Etc., following the same pattern
Scaled Standard
M – 65-lb. thrusters
F – 35-lb. thrusters