Sonntag, 02.04.2017
A. A single max effort Box Jump for total height.
B. Record your best Hang Power Snatch 15 Rep Max lift.
C. Row 500 m
D. 3 rounds, 1 min per station, of:
Plank Hold
Crunch
Swimming
FGB Style
Samstag, 01.04.2017
A. Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
B. 3 rounds for time of:
30 Dumbbell Walking Lunges
20 Db Renegade Rows
10 Dumbbell Thrusters
Freitag, 31.03.2017
A. Bench Press 3-3-3
B. For time:
Run, 400 m
30 Back Squats, 95 lbs
Run, 400 m
20 Front Squats, 95 lbs
Run, 400 m
10 Overhead Squats, 95 lbs
Donnerstag, 30.03.2017
A. Record your best Deadlift 1 Rep Max lift.
B. 3 rounds, 1 min per station, of:
Ski Erg Calories
Burpee Pull-up
One Arm Dumbbell Snatch (Alternating)
Rest 1 min
FGB Style
Mittwoch, 29.03.2017
A. Record your best Clean & Jerk 1 Rep Max lift.
Dienstag, 28.03.2017
A. 4 rounds, each round for time, of:
Prowler Pull/Push, 15 m
Walking Lunge, 15 m
15 Ski Erg Calories
Rest 3 min between rounds
B. 15-12-9-6-3 reps, for time of:
Overhead Squat, 40/25 kg
Toes-to-bar
Montag, 27.03.2017
A. Bench Press (close grip) 8-8-8-8
B. Front Squat 5-5-5-5-5, using heaviest weight per set
Box Jump 5-5-5-5-5, using heaviest weight per set
C. For time:
50 Back Extensions
50 Ring Rows
50 Reverse Double Unders
Sonntag, 26.03.2017
A. Each for time:
Row 100 m
Row 250 m
B. Sumo Deadlift 5-5-5
C. CrossFit Games Open 16.3
Complete as many rounds as possible in 7 mins of:
10 Power Snatches, 75/55 lbs
3 Bar Muscle-ups
