Strength
Snatch – 2 every min for 8 minutes @ 80% (16 reps)
Conditioning
5 Min AMRAP
15 Box Jump Overs 24/20″
10 Power Cleans 155/105#
5 Ring Muscle-Ups (sub: 8 GI Janes)
—Rest 3 minutes & repeat twice for total of 15 min of work.
WOD Notes: TD = 2 rounds/5 min. You may do step ups for box jumps if necessary. PC weight = 55% of 1RM. Record 3 separate scores. Each round is 100% all out, so don’t pace the first round!
Strength
Clean n Jerk – 2 every minute for 8 minutes @ 80% (16 reps)
Conditioning
11 Min AMRAP
12 Thrusters 95/65#
15 T2B
12 Thrusters 115/75#
15 T2B
12 Thrusters 135/95#
15 T2B
12 Thrusters 155/105#
15 T2B
12 Thrusters 175/115#
15 T2B
AMRAP Thrusters 195/125#
WOD Notes: TD = finish t2b and get to AMRAP thrusters. Score = total reps. Scale t2b reps to 10 if 15 will result in too many singles.
Strength
Bench Press – Work up to 95% of 1RM, then do 3×5 @ 80%
Conditioning
15 Min AMRAP
25 Cal Row
20 Lateral Burpees over Bar
15 Deadlifts 275/175#
WOD Notes: TD = 3-4 rounds. DL weight = 55-60%. Focus on neutral spine on each pull. You should be able to do either quick singles or link 5 at a time.
Strength
Back Squat – Work up to 95% of 1RM, then do 3×5 @ 80%
Conditioning
12 Min AMRAP
10 Power Snatches 135/95#
25 Wall Balls 20/14#
50 Double Unders
WOD Notes: TD = 3-5 rounds. PS weight = 55-60% of 1RM (should be able to move through quickly). WB height Rx’d is 10ft for men & 9ft for women. DU scale = 100 singles.
Open Gym 1-4pm
Strength
Front Squat – 8×2
—Start @ 80% & work up to heavy 2 rep
Conditioning
Make-up / Skill Day!
Announcement
16.1 has been announced and it’s a long one!
20 Min AMRAP
25ft OH a Walking Lunge 95/65/45#
8 Bar Facing Burpees
25ft OH a Walking Lunge 95/65/45#
8 C2B Pull-ups
—We will only be able to run 6 people at the most in a heat for this WOD. Today’s heat times are:
4:30pm
5pm
5:30pm – Mary, Teresa
6pm
6:30pm
7pm
***Remember you are responsible for finding a judge (not on your team). Make sure you know what the standards are before you start!!! Saturday – First heat will go off at 8:30am and heats will run every 30 minutes until 11:30am. Please email me to let me know what heat you’d like to be in. 3.2.1…Rage!!!
Strength
3 Position Snatch – Floor + below knee + above knee
—Stay between 75-85% & work technique for 5 sets
Conditioning
6 Rounds For Time
10 DB Snatches (alternating) 70/45#
10 One Arm Overhead Walking Lunges w/ DB 70/45#
40 Double Unders
WOD Notes: TD = 9-15 minutes. Use a light DB to where you can move quickly through reps. If mobility is limited overhead you may do front rack lunges with the DB. DU scale = 80 singles.
Reminder: The CrossFit Games Open starts today with the live announcement of 16.1 at 8pm. Feel free to stop by Rage for the live viewing! Most of the coaches are doing the WOD’s Friday Nights between 6:30-7:30pm (stop by to cheer them on and you will get a sneak peek of what you’ll be doing Saturday!) We are encouraging everyone to try to do the Open WOD’s every Saturday (9-11am) for the next 5 weeks! If you still want to join a team (Blue, Green, Red) please let one of the coaches know! The atmosphere will be electric especially if you’re there! Feel free to bring your kids! We will have snacks/refreshments! If you can’t make it in Saturday, you will have to complete the workout by Monday at 8pm and have someone judge you who is not on your team! If you want to see your name on the worldwide leaderboard, sign-up at www.games.crossfit.com. The cost is $20. 3.2.1…Rage!!!
Strength
3 Position Clean – floor + below knee + above knee
—5 sets @ 80-90% of 1RM clean
Conditioning
“Open WOD 14.4” – 14 Min AMRAP
60 Cal Row
50 T2B
40 Wall Balls 20/14#
30 Power Cleans 135/95#
20 Ring Muscle-Ups (sub: 20 GI Janes)
WOD Notes: TD = 1+ Round. If 50 T2B is too many reps to where you have to do singles for most of the reps, I’d recommend doing 14 min amrap & cut all the reps in half (30/25/20/15/10). Power clean weight is 50% of your power clean.
Reminder: The CrossFit Games Open starts tomorrow with the live announcement of 16.1 at 8pm. Feel free to stop by Rage for the live viewing! Most of the coaches are doing the WOD’s Friday Nights between 6:30-7:30pm (stop by to cheer them on and you will get a sneak peek of what you’ll be doing Saturday!) We are encouraging everyone to try to do the Open WOD’s every Saturday (9-11am) for the next 5 weeks! If you still want to join a team (Blue, Green, Red) please let one of the coaches know! The atmosphere will be electric especially if you’re there! Feel free to bring your kids! We will have snacks/refreshments! If you want to see your name on the worldwide leaderboard, sign-up at www.games.crossfit.com. The cost is $20. 3.2.1…Rage!!!
Strength
3 Push Press + 2 Push Jerk + 1 Split Jerk — (no rack)
—5 sets @ 80-90% of Push Press 1RM
Conditioning
10 Min AMRAP
3 Push Jerk 145/100#
3 Deadlifts 145/100#
3 C2B Pull-ups
6 Push Jerk
6 Deadlifts
6 C2B Pull-ups
9 Push Jerk
9 Deadlifts
9 C2B Pull-ups
***Continue with rep scheme until you finish round of 15. If you finish round of 15, start back over at 3. One round = 135 reps.
WOD Notes: TD = 1-2 rounds. PJ weight should be less than 50% of 1RM (should be able to pick up bar each round very quickly & do the reps unbroken). C2B scale = chin over bar.
Strength
Back Squat – 8×2
—Start @ 80% & work up to a heavy 2RM
Conditioning
12 Min AMRAP
70/60 Cal Row
50 Bar Facing Burpees
30 Front Squats 185/125#
WOD Notes: TD = Between 1-2 rounds. The goal is to finish one round and get back to the rower to see how many calories you can get the 2nd round. You must jump & land on 2 feet for the burpees! Front Squat weight is around 55% of 1RM. Should take 2-3 sets to complete the squats.
