150325

150325

Weightlifting
Front Squat (5X3 Paused Front Squat (3 count pause in rock bott)
Split Jerk (1 Rep Max)

Conditioning
Row 30 Calories
20 Thrusters 105/70#
20 Bar Facing Burpees
15 Thrusters 105/70#
15 Bar Facing Burpees
10 Thrusters 105/70#
10 Bar Facing Burpees

150324

150324

Weightlifting
Power Snatch (2 Rep Max)

Conditioning 
CrossFit Games Open 11.2 (AMRAP - Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24" / 20"

150323

150323

Weightlifting
Back Squat (7x3)
Start at 70% of your 1RM and increase the load each set. Rest exactly 1 min between sets. Record the weight of you 7th set.

Metcon
3RFT:
Run 800m
30 Burpees to plate (blue)

150320

150320

Skill
Hand Stand Walking "progressions"
Hand Stand Push-ups - kipping

Conditioning
3 RFT:
30 Double-Unders
20 Deadlifts (135/95 lbs)
10 Back Squats (135/95 lbs)

150319

150319

Strength

Bench Press (5 x 5)
L-Sit Pull-ups (4 x max effort STRICT)
record how many reps in each round

Conditioning
A. "Isabel"

B.  For time:  1-Mile Run

150318

150318

A. 15min Time Limit

Paused Front Squat (5 x 3 (3 count pause in rock bottom))

Ring Dips (4 x 10)

B. 4 Rounds of:

1:00 ME Power Clean & Push Jerk (60% of 1RM, increase each round of you feel you can)

1:00 Rest

1:00 Bar Muscle Ups (scale with c2b or pullups)

1:00 Rest

150317

There are 2 more open workouts left.   At this point, it gets easier to guess what movements will show up.  Thrusters, box jumps, shoulder to overhead and rowing have yet to appear.  So my guess is we will see something out of that group of movements.  Castro also seems to enjoy having the element of surprise.  So we can expect something crazy.   

The workouts this year have been pretty fun.  I didn't so much enjoy them while I was doing them.  But they were a lot of fun to do when it was all said and done.  I most enjoyed watching athletes do 15.3.  So many of our athletes who just learned to do muscles ups for the first time, go through the entire first round which is huge. 

150317

Weightlifting
Alternating EMOM for 14:00 of:
3 position squat clean x 1
jumping squats x 10
Squat Clean (7 x 1 Three Position Clean)

Conditioning
20min AMRAP of:
50 KB Swings (24/16kg)
25 Burpee Box Jumps (24/20)