Lift:  Full Clean - after a solid warm up take 3 attempts to hit a 1 Rep MAX!
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WOD:  "Backwards 15.3" (2015 CF Open WOD 15.3)
AMRAP in 14 Mins
100 Double Unders
50 Wall Balls 20/14
7 Muscle Ups
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"Backwards 15.3 scaled"
AMRAP in 14 Mins
200 Jump Rope
50 Wall Ball - 14# 10 ft/8# 9 ft
14 Pull Ups

Lift - 4 of 14
Push Press 7 x 1 Rep, at approx. 70% - go up slightly from 2/26
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Lift:  KB Lunge or Bench Split Squat 7 x 3 Reps - go up slightly from last week
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WOD:  4 Min AMRAP
8 Power Snatch - P 95/65, A 75/55, H 65/45
8 Toe 2 Bar
​8 Burpees on 45lb Plate

rest 2 Mins

4 Min AMRAP
8 Power Snatch - P 95/65, A 75/55, H 65/45
8 Toe 2 Bar
8 Burpees on 45lb Plate

Please watch the standards video at the bottom via YouTube.  Those not signed up for the Open, instead of 25 foot walking lunges, you'll do walking in place lunges if you're in one of the larger classes.  
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2016 CrossFit Open WORKOUT 16.1 Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.
Notes
Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the finishing point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge.
This workout begins with the barbell resting on the floor near the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and lunge with it overhead for 25 feet. They will then perform 8 burpees, jumping over the barbell on each repetition, before picking the barbell back up and lunging back in the opposite direction. Once back at the pull-up bar, they will perform 8 chest-to-bar pull-ups, and then will head back to the barbell to begin the next round.
Your score will be the total number of repetitions completed before the 20-minute time cap.
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Workout 16.1 Variations
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, Teen Boys 16-17, Teen Girls 16-17)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups
Men lunge 45 lb.
Women lunge 35 lb.
Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups
Men lunge 65 lb.
Women lunge 45 lb.
Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups
*Lunges are unweighted

Wod:  5 Rounds of
5 Mins Max Effort Row for Calories
1 Min Max Effort Thrusters 45/35
1 Min Max Effort Pull Ups
1 Min Max Effort Double Unders
1 Min Rest
score = Total Calories + Total Reps

Lift - 2 of 14
Push Press 6 x 2 Reps, at approx. 60% - same as 02/17/16
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Lift:  Split Squat (Bench/Bulgarian) 6 x 4 Reps - go very light or not weighted* (Use dumbbells)

*Most of you are already doing these as part of your warmup on squat days without weight. If you do, then you may use some weight.  It's possible some of you have a difficult time doing the bench split lunges/squats.  If so, just do regular lunges.
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WOD:  4 Rounds for time
7 Power Snatch - P 95/65, A 75/45, H 45/35
7 Push Press - same
14 Burpee over Bar
1 Min Rest

Lift - 14 of 14
Full Cleans 6 x 2 Reps, same weight as 02/19 but now hitting doubles*
Super Set:   Strict Kettlebell Press 6 x 4 Reps
*You may need to take a little longer between rounds before attempting the next round of cleans as this weight should be 95 to 100% of your previous 1 rep max.
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​WOD:  For time
10 Clean and Jerks - P 135/95, A 95/65, H 65/45
5 Muscle Ups (P), 10 Chest 2 Bar Pull Ups (A) , 5 Pull Ups (H)
400 Meter Run
8 Clean and Jerks - P 135/95, A 95/65, H 65/45
4 Muscle Ups (P), 8 Chest 2 Bar Pull Ups (A) , 4 Pull Ups (H)
200 Meter Run
6 Clean and Jerks - P 135/95, A 95/65, H 65/45
3 Muscle Ups (P), 6 Chest 2 Bar Pull Ups (A) , 3 Pull Ups (H)
100 Meter Run

Class times at 8 and 9 AM
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Skill/warmup: 10 minutes of Turkish Get Ups (whatever KB weight you choose).  No need to go super heavy.
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Two person partner WOD: 20 minutes

Partner #1 rowing for calories
Partner #2 box step overs 24/20, while holding a med ball 20/14*

*If you and your partner choose too...you may want to hold a KB (53/35) in the front rack position instead of using a Wall Ball. 

Score = Total Calories + Step Overs

Lift - 13 of 14 - Full Cleans 7 x 1 Rep, increase weight to 95-100%

Super Set - Strict Kettlebell Press 7 x 3 Reps 
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2011 CrossFit Open WOD 11.6
7 Min AMRAP
3 Thrusters 100/65
3 Chest 2 Bar Pull Ups
6 Thrusters
6 Chest 2 Bar Pull ups
9 Thrusters
9 Chest 2 Bar Pull Ups
12 Thrusters
12 Chest 2 Bar Pull Ups
etc………
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Optional / Recovery
4 x 100 Meter Prowler Push @ 85%
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Optional / Strength ONLY
Strict Press 5 x 1 rep - find a heavy 1 RM
Weighted Pull Up - 1 RM
Pendlay Row 3 x 5 Reps
Toe 2 Bar - 3 Max Rep Efforts

Lift - 1 of 14
Push Press 7 x 1 Rep, at approx. 60%
Lift:  Front Squat 3 x 3 Reps, Last set of 3 should be 3 RM*
*Lifts are done separately.  Not in super set fashion as we've been doing over the past two 6 week cycles.
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WOD:  7 Minute AMRAP
16 Wall Ball - P 30/20, A 20/14, H 14/10
6 Power Cleans - P 155/105, A 135/95, H 95/65