3/18/16

CrossFit Open WOD 16.4

 

13 minute AMRAP of:

55 deadlifts 225/155

55 wallball shots

55 Calories on rower

55 HSPU

3/17/16

20 minutes for quality:

4 HSPU

5 strict pull-ups

6 pistols

7 good mornings 95/65

3/16/16

For time:

3k row

then,

200 reps (complete using: air squats, push-ups and sit-ups)

then,

100 double unders.

 

3/15/16

20 minute AMRAP of:

200m run

20 walking lunges

20 wallball shots 20/14

 

3/11/16

RX:

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

 

Scaled:

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

 

 

3/10/16

4 RFT:

25 Air Squats

25 KB Swings 24/16 kg

25 Box Jumps 24/20 (jump or step)

25 SDHP 24/16 kg

3/9/16

12 minute AMRAP of

200m run

5 hang snatch 135/95

10 TTB

3/8/16

15 minute AMRAP of:

5 burpees

6 OHS 135/95

7 dips

3/7/16

“DT’

 

5 RFT:

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push-jerks 155/105

 

Bonus: Tabata: hanging L-sit