A) CF S-WOD (Yes, we are benching)

B) CF Metcon

C) 5min AMRAP: 20’ hs walk, 30 double-unders

Skill: Bench Press

Take 6 sets to establish a new 1 rm (new people 5 rm)

Warm up to 60% of previous 1rm then:

Set 1: 3 reps at 60%

Set 2: 2 reps at 75 %

Set 3: 1 rep at 85 %

Set 4: 1 rep at 90-95%

Skill: Full Snatch – Take 15 min to work to a heavy double. You are allowed to reset your grip and position.

WOD: 8 min AMRAP

Increase by two of each movement every round

Thrusters 95/65

T2B

WOD: 3 rounds of:

0:00-2:00 400 m run then max double unders in remaining time

2:00-3:00 max DB Push Press 30-40/15-25

3:00-4:00 max Pull Ups

4:00-5:00 max DB Squat Cleans (FULL)

Rest 5 min between rounds

A) In 8 minutes find a 3rm Power Snatch

B) In 7 minutes find a 3rm Power Clean

C) CF Metcon

D) 800m run x 2 (at an uncomfortable pace, but not max effort)

A) CF Metcon

B) Work on a weakness / repeat open wod if necessary

A) Open WOD 16.4

B) TBD

WORKOUT 16.4 Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d
Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:

Workout of the day - Wednesday, March 16, 2016

Warm Up:
Tabata of jump rope & burpees
then
2 rounds of: squats --> sit ups --> push ups --> mountain climbers