CrossFit Open 16.1

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CrossFit Open 16.1

The official start to the 2016 CrossFit Games season. Either as a coach or athlete, I'm going to the games this year! Here's what I did for the week training wise... I shot almost everyday, really hammering blind bale shooting at home and focusing on shot execution with my new set-up. I have the Trophy Taker Quivalizer and Option 6 Sight, lookout! Monday 2/22/2016 1. Snatch 3x1 80% #175, 5x1 85% #185, 3x1 80% #175 2. Establish a heavy OHS Squat with a 10 second pause in the bottom | #135,185,215,235 3. Back Squat 2x10 | #295,300 4. 3 Rounds for time of: 15 Deadlifts #225 30 Wall Ball Shots #30 10' Target 60 Dubz *45 Chest to Bar pull-up buy out at the end. | 11:03 5. 4 Rounds... Every 5 minutes start a round of: 15 cal row 15 cal assault bike 15 burpees 200m Run Tuesday 2/23/2016 1. For Time: 5-4-3-2-1 Legless Rope Climbs 15-12-9-6-3 Thrusters #135 | 7:22 2. 3 Rounds For Time: 500m Row 12 burpees to 6" target 21 (rd1) GHDSU, (rd2) TTB, (rd3) weighted sit-ups #30 med ball | 11:54 3. 3 rounds NOT FOR TIME: strict deficit HSPU 12" x3 Pegboard ascent/descent One Arm DB Bend Row #70 x10 Wednesday 2/24/2016 1. 3 position Snatch (Hips,Knees,Floor) 3 sets #165 2. Build to a heavy complex from floor: 1 squat clean + 3 front squats | #245,265 3. 5 Rounds For Time: 4 deficit HSPU kipping 6 alternating DB Snatches #70 8 Dballs ground to shoulder #100 | 7:57 4. 15-12-9 not for time of: BB Hip Thrusts #95 GHD Raises Ski Erg Calories Reverse Hyper #180 Thursday 2/25/2016 3k Row Flush ROMWOD.com (check it out) Friday 2/26/2016 16.1 20 minute AMRAP 25' Walking OH lunges #95 8 Bar Facing Burpees 25' Walking OH lunges #95 8 Chest to Bar Pull-ups 273 Reps. Saturday 02/27/2016 1. Morning Session - 30 minutes of stairs (like real stairs) 2. Lunch Session a) 10 Rounds of :20 seconds of row, :40 seconds of rest 9,10,9,10,9,10,9,10,9,10 = 95 calories b) every minute on the minute x2 strict press #95,105,115,124,135,145,150,155,160,165 c) 50 power cleans for time: #155 | 4:45 d) 7 Minute AMRAP (as many reps/rounds as possible) 3,3,6,6,9,9,etc,etc... strict HSPU + ttb (toes to bar) 104 reps.

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