160123 ~ Sign Up for the Open...Do It....Now!

Make Up Saturday!

15 min to complete 1 of the following:

Monday: Pause Backsquats: Every 90s x 4 min: 3 @ 80% Then…6 Rnds: Turf Length Sled Push (135/95)

Tuesday:"Fran Deconstructed": EMOM x 12 min (alternating) a. 30sec AMRAP Thrusters (100/65#): 30s Rest
b. 30sec.AMRAP C2B Pullups : 30s Rest: Score = Lowest Round of each movement.

Wednesday: 1 Clean and Jerk every minute for 10 minutes (225/135*)
*Total score is weight x reps. You may increase weight 10lbs at a time with a 5 burpee buy in at the start of the minute. Starting weights are (225/135) or 75% of 1RM. Only get one attempt per minute.

Thursday: Pause Front Squats: Every 90s x 4 min: 3 @ 80% Then…Deadlift: Every 2 min x 8 min: Set 1 – 10 reps @ 50%, Set 2 – 10 reps @ 60%, Set 3 – 10 reps @ 65%, Set 4 – 8 reps @ 70%, Set 5 – 6 reps @ 80%

Friday: EMOM for 8 minutes (Alternate movements): 50 DU (Or as many as possible): 5 Full Snatch @ 75-80% 1RM

Conditioning:

"Bonzai"

21 - 15 - 9 - 15 - 21

Thruster (95/65#)

Box Jump

KBS (50/35#)

Cash Out:

Mobilize & Socialize!

Sign Up for the OPEN!! games.crossfit.com!




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