4 March 2016

Maria making pull-ups (and everything else) look easy ...

Maria making pull-ups (and everything else) look easy ...

Article: Weekly Meal Prep: Mastered

Warm-up
Double Under Practice -100 or 2 min practice

+ 5 rounds
5 Kip Swing / Toes-to-Bar / 10 sec bar hang
5 med ball cleans

Mobility
Forearm & Wrist Mob
Calf & Achilles Stretch
Banded Super Rack
Banded Olympic Wall Squat

Metcon
Barbell warm-up
2-3 rounds, 5 reps each of: - Deadlift, - Hang Power Clean, - Front Squats, - Shoulder Press

Rx: CrossFit Games Open 16.2
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

Scale: 
4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*

*Round 1 - 15 @ 95# / 55#
*Round 2 - 13 @ 115# / 75#
*Round 3 - 11 @ 135# / 95#
*Round 4 - 9 @ 155# / 115#
*Round 5 - 7 @ 185# / 135#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

Teen Scale: 
4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*

*Round 1 - 15 @ 65# / 45#
*Round 2 - 13 @ 85# / 65#
*Round 3 - 11 @ 105# / 75#
*Round 4 - 9 @ 125# / 85#
*Round 5 - 7 @ 145# / 95#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.