Every minute on the minute for 10 minutes: 
 1 snatch (75% of 1-rep max)

10-minute AMRAP: 
9 sumo deadlift high pulls (95/65 lb.)
12 wall-ball shots (30/20 lb.)
Rest 30 seconds between rounds

Rest Day

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Friday night gymnastics is back again! Starting at 6 p.m. on April 1, Laurie will lead a gymnastics class with a skill theme and accompanying practice.  

Overhead squat 2-2-2-2-2
*3-second pause at the bottom

2 rounds for time: 
20 pull-ups
30 push-ups
40 sit-ups
50 air squats

3 rounds, each for time: 
Row 500 meters
Run 400 meters
Rest 3 minutes

Every minute on the minute for 10 minutes: 
3 deadlifts

30-20-10 reps: 
AbMat sit-ups
Row for calories

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Congrats to Alicia Bailey on her 2nd-place finish in the Open Lightweight Division of the California's Strongest Woman event on Saturday! 

Rest Day

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Congratulations to everyone who completed this year's CrossFit Games Open! 

Every 3 minutes for 7 rounds:
400-meter run
12 toes-to-bars

Open Workout 16.5
21-18-15-12-9-6-3
Thrusters (95/65 lb.) 
Bar-facing burpees

Rest Day

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Watch "Potential" from the CrossFit Journal

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The fifth and final Open workout will be announced Thursday at 5 p.m. What's it going to be? Post your 16.5 predictions to comments. 

Power snatch 2-2-2-2-2
*Build to a heavy set of 2

Every minute on the minute for 12 minutes, alternating movements: 
3 power snatches, odd minutes
40 double-unders, even minutes

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The next round of Ice Age Meals is here! Order by noon on Monday, April 4 and the meals will be at the gym for pick-up on Wednesday, April 6.