The Power House at Highland
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10:38 pm

170106

P1 Strength:
3-4 Sets
2-3 Squat Cleans
Rest 30-60"
6-8 V-Ups
Rest 30-60"
5/5 Quad t-spine rotations
Rest 30-60"

P2 Strength:
In 5-7 attempts build to the weight that you are targetting for your final round of the workout

P1 WOD:
16.2
http://games.crossfit.com/workouts/the-open
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 V-Ups
150 Single Unders or 25 calories
"Squat Cleans"
1st round: 15 squat cleans at a medium weight, 2nd round: 13 squat cleans at a slightly heavier weight, 3rd round 11 squat cleans at a heavier weight than the previous, 4th round 9 squat cleans at a heavier weight than the previous

P2 WOD:
http://games.crossfit.com/workouts/the-open
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 Toes to Bar
50 Double-Unders
*Squat Cleans*
Begin with a 4-minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.Round 1 – 15 reps (135/85 lbs)
Round 2 – 13 reps (185/115 lbs)
Round 3 – 11 reps (225/145 lbs)
Round 4 – 9 reps (275/175 lbs)
Round 5 – 7 reps (315/205 lbs)

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7:00 am

170105

P1 Strength:
EMOM 15'
1- TRX Pullup x 8-12
2- Straight arm plank x 30-45"
3- tuck hold x 10-20" or hollow body x 30-45"

P2 Strength:
EMOM 15'
1- False grip ring rows x 10-15 or false grip ring pull-ups x 3-5
2- Nose and toes handstand hold x 30-45"
3- l-sit x 20-30" or hollow body x 30-45"

P1 WOD:
20' AMRAP
500m row
30 Wallball
20 step ups 10/10
10 walkout to shouder tap
rest 60"

P2 WOD:
For time:
60 Wall Ball (20/14 lbs to 10′ Target)
30/20 Calorie Row
15/10 Muscle-Ups or burpee box jumps
Rest until the running clock reaches 10:00, and then repeat for a second round