Weekly Update: 3/10 - 3/16

3/10
Total Reduction
3 Km on Assault Bike
Every minute on the minute
10 Hammer Swings

3/11
Amateur Fight Gone Bad
5 Rounds
1 minute max Hang Snatch @ 55%
1 minute max GHD Raise
1 minute max Plank Plate Slide 
(pick a weight that is challenging, but you can keep moving the whole minute)
1 minute rest

3/12
Johnny
14 min AMRAP
7 Toes to bar
7 Push ups
7 Box Jumps 30” / 24″

3/13
Weight Ladder
Box Back Squats
start at 45% max
Go up by 10 lbs each minute if your current max is under 200#
Go up by 20# every minute if your max is over 200#
Go up by 30# every minute if your max is over 300#
5ft and under squat to an 8” box
6ft to 5ft 1” squat to a 10” box
6ft - 7ft squat to a 12” box

3/14
"Tommy V"
For time:
115 / 85 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 / 85 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 / 85 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

3/15
CrossFit Open

3/16
15 min AMRAP
4 Bench Press @ 75% max
Row 10 Calories
15 GHD Sit-up