On the 7 minutes for 3 rounds.
5 DB squat clean thrusters at 65/45/40/25
15 ring dips
25 burpees
35 WB
Score is time on the third round
Additional Open prep:
3 rounds of
100 feet of hand walking and 35 GHD sit-ups
Morrison 2016
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 1.5/1 pood
Strength Program:
Warm Up:
3 rounds for time of 10 BJ at 20", 20 push ups, 20 sit-ups
A: Squat 4 X 8 at 60%
B: Bench 3X 5 at 70%
C: Def DL 5 X 5 at 65%
16.3 Redo
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 (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
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.
Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 chest-to-bar pull-ups
Men use 65 lb.
Women use 45 lb.
Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
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.
16.3
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 (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
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.
Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 chest-to-bar pull-ups
Men use 65 lb.
Women use 45 lb.
Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
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.
Met con for 16.3
4 cycle Met con for 16.3
3 minutes on 90 sec off for 4 cycles
8 full cleans 165/115/115/85
8 C2B
48 DU
Additional Open Prep:
For 20 minutes:
1 st minute :2 clean and jerks at 80%
2nd minute :14 calories on the airdyne
A little pull push
16.3 Prediction
Tuesday: 16.3 Prediction
OHS and MU ladder for 10 minutes
OHS - 3,6,9,12, 15...
MU - 1,2,3,4,5,...
Part B: Annie
Additional Open Prep:
5 KM row
16.3 prep
Refreshing Sunday March 2016
20 min EMOM -
1st minute - 15 Box Jump Over 24/20,
2 nd Minute - 22 WB,
3rd minute 14/12 caloires on the row,
4th minute AMRAP 1 arm DB snatch at 65/45/45/35lbs.
Rest the entire 5th minute. 4 rounds.
Strength Program:
Test Day #2
1 RM DL
MAx weighted pull up
Max weighted ring dip
Max Consecutives GHD sit-ups
16.2 Redo
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
16.2 Sq clean Ladder
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
The calm before the storm
Snatch work for the Open
MU in 16.2?
16.2 prediction
10 RFT of
10 hang full cleans 135/95/95/65
5 HSPU
Additional Prep:
Squats: 3X3 at 85%, 2X4 at 75%
Weighted Pull ups:
1 set for max reps at 25/15lbs rest 2 minutes then EMOM 60% of that set for 6 minutes
The Day After
Part A: Set up in groups of three.
15 minute EMOM
1st minute - 2 Push press at 80% of 1 RM (from rack)
2nd minute - 2 Front squats at 70% of 1 RM (from rack)
3 rd minute - 40 DU
Part B:
For time
4 rounds of 20 WB and 20 sit-ups
I want a redo of 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.
16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.
What will the 16.1 be?
12 minute AMRAP
row 14/12 calories
C2B 14
HSPU 7/5
Additional Open prep:
Catch up on any missed work
AMRAP this
4 cycle met con
3min On 90 sec off
AMRAP
40 DU
20 WB
10 T2B
Additional Open Prep:
DL
1X5 at 85%
2X5 at 85%
3x8 weighted dips
Strength Program:
Squat 7X4 at 80%
Bench 10X3 at 82.5%
Ring push ups -
1 set for Max reps rest 2 minutes then
EMOM for 6 minutes 60% of max set established
1 -arm DB row 3x8