A.
3 sets of:
Jerk Balance x 3
then...
Take 15 minutes to build to today’s heavy Clean & Jerk
B.
Every minute, on the minute, for 10 minutes:
3 Ground-to-Overhead 135/95 lbs.
6 Burpees Over the Barbell
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 87%
B.
As many rounds and reps as possible in 15 minutes of:
30 Weighted Box Step-Overs
30 Double-Unders
30 Kettlebell Swings 24/16 kg
A.
Every 2 minutes, for 12 minutes:
Station 1 – 1-2 Weighted Pull-Ups + 2-4 Strict Pronated + 2-4 Supinated-Grip Pull-Ups
(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)
Station 2 – Bench Press x 8-10 reps @ 20X1
B.
For time:
Row 1000 Meters
Immediately into...
3 Rounds
10 Handstand Push-Ups
20 Wall Ball Shots 20/14 lbs
In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…
As many rounds and reps as possible in 10 minutes of:
10 Thrusters 75/55 lbs.
5 Barbell Burpees (lateral jump is fine)
Rest 5 minutes, and then...
In teams of two, complete as many rounds and reps as possible in 10 minutes of:
Row 150 Meters
15 Wall Balls 20/14 lbs.
*Rower should always be occupied
CrossFit Games Open Event 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatches 75/55 lbs.
3 Bar Muscle-Ups
A.
3 sets not for time of:
Ring Pull-Ups x 5-10
Candlestick Rolls x 10
B.
In teams of 2, complete 10 sets (5 each)
Row 500 Meters
40 Double-Unders
20 V-Ups
As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.
A.
Every two minutes, for 16 minutes of:
Split Jerk x 1 rep
Build to today’s heavy single.
B.
Three sets for max reps of:
60 seconds of Shoulder-to-Overhead 115/75 lbs.
60 seconds of Box Jumps 24/20″
60 seconds of Rest
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85%
B.
In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:
1 Power Clean 135/95 lbs
2 Front Squats 135/95 lbs
4 Front-Racked Reverse Lunges 135/95 lbs
8 Handstand Push-Ups
A.
Every 2 minutes, for 18 minutes:
Station 1 - Muscle-Ups x 3-6
Station 2 - Handstand Push-Ups x 6-10
Station 3 - Pistol Squats x 8-10 each leg
B.
For time:
40 Wall Ball Shots 20/14 lbs.
400 Meter Run
40 Burpees
400 Meter Run
40 Wall Ball Shots
Four rounds for max reps of:
60 seconds of Kettlebell Swings 32/24 kg
Rest 60 seconds
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jump-Overs 24″/20″
Rest 60 seconds
60 seconds of Push Press 115/75 lbs
Rest 60 seconds
Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.
WORKOUT 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%
B.
50-35-20
Kettle Bell Sumo Deadlift High Pull
20-35-50
Push-Ups
A.
4 sets of
Handstand Push-Ups x 6-12
Pinch-Grip Farmer’s Walk x 150'
L-Sit x 30-45 seconds
B.
For times:
Row 1000 Meters
Rest 2 minutes
Row 500 Meters
Rest until fully recovered then...
For times:
Assault Bike 50/35 Calories
Rest 2 minutes
Assault Bike 30/20 Calories
A.
Every two minutes, for 12 minutes:
Front Squat x 2-3 reps
B.
Three rounds for time of:
Run 400 Meters
30 Double-Unders
20 Deadlifts 155/105 lbs
10 Front Squats 155/105 lbs
A.
Four sets not for time of:
Single Arm Press x 8-10 reps each @21X1
Lean Away Pull-Ups x 3-4 reps @ 4111
Bottom’s Up Kettlebell Carry x 50' each arm
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Press 95/65 lbs
10 Box Jumps 24/20"
10 Ab Mat Stick Sit-Ups
In teams of 3, with one person rowing and one person performing the couplet, complete:
2000 Meter Row (each member of team)
12 Rounds (Total) of:
12 Box Jump Overs 24/20"
21 Kettle Bell Swings 24/16 kg
CrossFit Games Open Event 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. Overhead Walking Lunge
8 Bar Facing Burpees
25-ft. Overhead Walking Lunge
8 Chest-to-Bar Pull-Ups
Men lunge 95 lb.
Women lunge 65 lb.
Every 10 minutes, for 40 minutes, complete the following:
Run 800 Meters
Assault Bike 20/15 Calories
1-2 Rope Climbs
10-15 Ring Dips
A.
Every 2 minutes, for 10 minutes:
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Max Reps @ 80%
B.
4 sets for times
Row 250/200m
8 Front Squats 165/115 lbs
12 Toes-to-Bar
Rest 1-2 minutes after each set
A.
Every 2 minutes, for 20 minutes:
Snatch x 1 rep
*build to today's 1 rep max
B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches 115/75 lbs
30 Double-Unders