Weekly Update: 12/16 - 12/22

12/16
20 - 2
Assault Bike
Every Round 200’ Farmer Walks 

12/17
CrossFit Open 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatch
3 Bar Muscle up

Men use 75 lb.
Women use 55 lb.

12/18
Tabata
8 Rounds
20 Seconds Max Ring Push Ups
10 Seconds Rest
20 Seconds Max Horizontal Kettlebell Swing
10 Seconds Rest 
20 Seconds Max Bench Press @ 55%
10 Seconds Rest

12/19
"Hammer"
Five rounds, each for time, of:
135 pound Power Clean, 5 reps
135 pound Front Squat, 10 reps
135 pound Jerk, 5 reps
20 Pullups
Rest 90 seconds

12/20
21 - 15 - 9
Kneeling Half Moon
42 - 30 - 18
Hip Extensions @ 33% snatch

12/21
10 -1 
Rope Pull
2 - 20
Plank Plate Slide 10# / 5#

12/22
Kaenon
100 Pushups
75 Wall Balls 
1 Deadlift 315 / 235
75 Wall Balls
100 Push ups

Compare to 3/17/18