March 2017

STRENGTH Weighted pull up Handstand push up 4 x 5 rep Today is a good opportunity to practice kipping HSPU in case they come up in the open again this year. WOD Row 50 Cal 20 Thruster (50/35) 30 Burpee 20 Overhead squat 15 minute cap

STRENGTH Clean & Jerk 5 x 2 rep WOD 32 Double under 16 Deadlift (60/40) 8 Push press 10 minutes, as many rounds as possible Spend a maximim of 1 minute each round on the double unders. 1 bar only for deadlift and push press, yes the deadlift is light.

WOD: CROSSFIT OPEN WORKOUT 17.2 12-min. AMRAP 2 rounds of: 15m Dumbbell walking lunge (22.5/15) 16 toes-to-bars 8 Dumbbell power cleans Then, 2 rounds of: 15m Dumbbell walking lunge (22.5/15) 16 bar muscle-ups 8 Dumbbell power cleans   Scaled options replace toe to bar with hanging knee raise, bar muscle ups with pull ups.

STRENGTH Push Press Weighted pull up 4 x 3 rep WOD ‘Partner Relay’ 5 Clean & jerk @ 60-70% 8 Toe to bar 5 Burpee Row 200m 5 rounds each (25 minute cap)

STRENGTH Deadlift 4 x 3 rep WOD Run 400 20 Kettle bell swing (24/16) 10m Handstand walk 3 rounds (14 minute cap)

STRENGTH Snatch 5 x 2 rep WOD 8 Front squat (60/40) 8 Chest to bar pull up 8 minutes, as many rounds as possible Keep intensity high for the workout, scale the pull ups and weight to suit. If you’re wanting C2B pull ups for the open, practice them before the WOD. Aim to get