Front Squat *work to heavy double then; Row (meters) 30min *any damper *set clock on rower to count down 30min enjoy. #BlackList.
Strict Press *work to heavy single then; 4rnd Every 5min complete: WB x60sec (20/14 -10′) MU x60sec S2OH x60sec (155/100) Run 400m *if you fail to complete this in 5min at any point, your workout is over *score = total reps wb/mu/s2oh enjoy. #BlackList.
Snatch *work to heavy triple then; Snatch x10 (185/120) Walk Lunge x20m C2B x30 KBS x40 (70/55) T2B x50 *use your KB for walk lunge *carry KB any way you want *snatch = FULL snatch *protect hands—this is the last week of the Open enjoy. #BlackList.
Back Squat *work to heavy triple then; 3rnd DU x50 (UB) Bx Jump Over x20 (30/24) HSPU x20 (3″def) rest 5min 3rnd Pwr Snatch x8 (175/115) Pistol x30 (15/ea) *any HSPU enjoy. #BlackList.
Welcome to the last week of the 2015 Open! Clean and Jerk *work to heavy double then; Legless x2 G2OH x20 (135/95) Legless x2 Burpee x20 Legless x2 GHD x20 Legless x2 DL x20 (135/95) *use axle bar *burpee to top of 25# bumper *if possible set ropes on one side of gym and all other work on the other…
Front Squat *work to heavy triple then; 3rnd Run 600 OH Walk Lunge x60′ (155/100) enjoy. #BlackList.
Split Jerk *work to heavy triple then; Burpee x10 S2OH x20 (155/100) Burpee x15 C2B x20 Burpee x15 Pistols x20 (10/ea) Burpee x10 *Burpee onto 25# plate enjoy. #BlackList.
Snatch *work to heavy single then; Amrap 8min ascending ladder Bx Jump (24/20) Wallball (20/14 -10′) *ascend by 1’s 1/1, 2/2, etc rest 5min Amrap 8min ascending ladder OHS (135/95) Rope Ascent x2 Legless Ascent x1 *ascend OHS by 1’s *1/2/1, 2/2/1, 3/2/1, etc *rope/legless stay at 2/1 for entire workout enjoy. #BlackList.
Happy St Pattys Day…aka Green Beer Day Back Squat *work to heavy single then; MU x10 Pwr Snatch x20 (135/95) KBS x30 (70/55) Row 40 cal enjoy. #BlackList.
Clean and Jerk *work to heavy triple then; Amrap 6min DU x50 Thruster x5 (135/95) rest 3min Amrap 6min Strict HSPU x7 T2B x10 enjoy. #BlackList.