by Molanimal

March 15th, 2016

A. Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Sets 1-2 – 2 reps @ 60-70%
*Sets 3-4 – 2 reps @ 70-80%
*Sets 5-6 – 1 rep @ 80-90%
*Sets 7-8 – 1 rep @ 90+%

*Parts B-D should be completed with a single, 24-minute running clock:

B. For max calories:
30 Seconds Assault Bike @ all out effort

Rest 3 minutes, then…

30 Second Assault Bike @ all out effort

Rest 3 minutes, then, when the running clock reaches 7:00…

C. Complete as many rounds and reps as possible in 7 minutes of:
7 Power Cleans (155/105)
7 Front Squats (155/105)
7 Burpee Box Jump Overs (24/20″)

Immediately followed by (when the clock reaches 14:00)….

D. 10 Minute Assault Bike @ a steady 75-80% effort (this is NOT recovery; this should be just a bit uncomfortable the whole time.)

*Note Calories achieved in Parts A and B, and rounds and reps completed in Part B.

24 Comments

  1. Really dragging today…
    A) 185×2, 205×2, 215×2, 225×2, 245×1, 265×1, 280×1, 300(m)
    B) 20 cal
    C) 18 cal
    D) 3+3
    E) 143 cal

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  3. Coming off a repeat of 16.3 yesterday. Didn’t quite have it today.

    A. 205-305. 315x – no lifters/belt/knee wraps
    B. 23/24
    C. 3+6
    D. 103

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  6. Did a Crossfit workout, played a basketball game, and then a soccer game, so yesterday was jam packed with fitness. Thanks to this kick ass programming though and all of you pushing me my fitness levels are getting higher and I’m able to do something like last night and not feel completely dead.

    A. 195×2, 215×2, 225×2, 230×2, 235, 240, 245, 255

    B. 15 & 18 Cals (should have sprinted a bit more on first one)

    3 rounds + 7 PC + 4 FS

    90 Cals

    Overall a pretty good training session. But def feeling tight and tired. Need sleep and food!

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  7. A. 133,143,153,163,173,183, 193, 203 (f)
    B. 13 cals, 13 cals
    C. 3+1
    Holy shit my legs were burning on part C. Definitely dragging today and ending up stepping over the box the whole time since my legs weren’t seeming to cooperate and I genuinely doubted my ability to jump.

    Happy to be back on a regular training schedule, though my inconsistency definitely hurt my fitness!

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  8. A. 205-315
    *all done beltless and felt good.

    B. 27/23
    C. 3+1
    D. 128
    *AMRAP was difficult to say the least. Good job Cooper for really pushing that piece!

    Good training session today.

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  11. HELLO! So this was my first competition training workout, which, of course, I managed to mess up haha. Also I’m Natalie for those I’ve not yet met! I’m stoked to start this programme 🙂

    A.)
    *100, 100
    *115, 115
    *130, 130
    *140, 145

    B.) 13, 10
    C.) I messed this part up. I just did box jumps… oops. 3 + 8
    D.) 85 cal

    Holy smokes my legs were DEAD!
    Also I should probably work on my front squats hehehe.

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