Last Week of the 2016 CrossFit Open!
[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Last Week of the 2016 CrossFit Open!” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”March 21st, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]
It has been a great last 4 weeks of the CrossFit Open! It has been so much fun to see everybody pushing themselves out of their comfort zones and improving more and more each week! Here are this weeks workouts;
MONDAY
STRENGTH
Back Squat – 5×5 @ 80-85% across
METCON
8 Rounds “Cindy” (5 Pull-ups, 10 Push-ups, 15 Air squats)
800m Run
8 Rounds “Mary” with KettleBell
(5 HSPUs, 10 Pistols (alt), 15 KBs 53/35#)
TUESDAY
STRENGTH
Clean complex – Warmup then
12:00 build to heavy complex of:
1 Hang AK, 1 Touch in Go Squat Clean, 1 Jerk
METCON
(3 parts)
3 Rounds for time:
3 Ring Muscle Ups
6 Clean & Jerks 135/95
– Rest 3:00 –
3 Rounds for time:
6 Snatch (135/95)
12 Box Jumps 30/24”
– Rest 3:00 –
3:00 Max Double-Unders (Reps)
WEDNESDAY
STRENGTH
Thrusters 5×5
METCON
“Lunge Biathlon”
100 Walking Lunges (135/95) every time you break 10 Burpees
THURSDAY
Active Recovery/Endurance
FRIDAY
16.5! To Be Announced
SATURDAY
METCON
“Lumberjack 20”
20 Deadlifts, 275/185 lbs
Run 400m
20 KB swings, 70/53 lbs
Run 400m
20 Overhead Squats, 115/75 lbs
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups
Run 400m
20 Box jumps, 24/20″
Run 400m
20 DB Squat Cleans, 45/25 lbs each
Run 400m
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CrossFit Open:
Please make sure your CrossFit Open Results are inputted by 5:00pm Monday March 21, 2016.[/vc_column_text][vc_column_text delay=”0″]Anybody 14 years or older can sign up. There are different scaled workouts for the Teens. There are RX Workouts and Scaled workouts for the adults 18 and older. The preparation you are doing now will help you to do great! Keep pushing yourself every time you come to class and make sure you are consistently coming to class. Consistency is the key to getting great at everything in life and especially fitness![/vc_column_text][vc_wtr_button url=”url:https%3A%2F%2Fgames.crossfit.com%2Fcf%2Flogin%3FreturnTo%3D%252Fregister-athlete%26flow%3Dgames||target:%20_blank” label=”Input Results Here” align=”left” color=”c_yellow” margin_left=”0″ margin_right=”0″ margin_top=”0″ margin_bottom=”0″ delay=”0″][vc_empty_space][/vc_column][/vc_row]
2016 09 08