Week of 2016.08.29 – 2016.09.03

MONDAY

A. Push press 1.1, rest 30 seconds mid-set, 2 minutes between sets x 4sets (increase weight each week)
B. Farmer's carry 100 meters, rest 60 seconds x 4 sets (as heavy as possible)

"Grace"
30 ground-to-overhead for time (135 lb. / 95 lb.)

TUESDAY

A. Back squats, 2-second pause at bottom, 3-rep max
Followed by 3 sets of:
B1. Strict pull-ups, 3-5 reps, rest 20 seconds (add weight if hitting 5 reps)
B2. Scap Pull-ups, 1-second pause at top, 5-7 reps, rest 20 seconds
B3. Top of ring row hold, 15-30 seconds, rest 2:30 (add time each week)

As many reps as possible in 9 minutes of:
9 dumbbell thrusters (35 lb. / 20 lb.)
9 box jumps
9 burpees

WEDNESDAY

A. Close-grip floor press, 4- to 6-rep max, rest 90s
B. Single-arm overhead carry, 100 meters left arm / 100 meters right arm, rest 45 seconds x 4 sets

CrossFit Open 16.3

Rx – as many reps as possible in 7 minutes of:
10 power snatches (75 lb. / 55 lb.)
3 bar muscle-ups

Scaled – as many reps as possible in 7 minutes of:
10 power snatches (45 lb. / 35 lb.)
5 jumping pull-ups

THURSDAY

4 sets of:
A1. Barbell reverse lunges, 6-8 reps per leg, rest 20 seconds (increase weight each week)
A2. Dumbbell / kettlebell row 2111, 6-8 reps, rest 60s (increase weight or reps each week)

As many rounds and reps as possible in 20 minutes of:
400-meter run
Maximum unbroken set of strict chin-ups
Maximum unbroken set of American-style kettlebell swings
Maximum unbroken set of push-ups

FRIDAY

4 sets of:
A1. Dumbbell / kettlebell press 21x1, 6-8 reps, rest 20 seconds (increase reps each week)
A2. Coan deadlifts 31x1, 4-6 reps building up to a 4- to 6-rep max, rest 60 seconds

21-15-9 for time:
Snatches (95 lb. / 65 lb.)
Toes-to-bars

SATURDAY

In teams of 2, complete 4 rounds for time of:
P1: Double-overhand deadlift hold (225 lb. / 135 lb.)
P2: 50 wall ball shots
(2 rounds per partner)

Followed by 4 rounds for time of:
P1: Barbell / double kettlebell front rack hold
P2: 500-meter row or 400-meter run
(2 rounds per partner)

Cash-out: 50 synchronized burpees