Every minute on the minute for 40 minutes
Station 1 - Row 250/200m
Station 2 - Run 200m
Station 3 - Rest
Station 4 - DB Burpee Box Step Overs x 60 seconds
Station 5 - Rest
A.
Every 2 minutes, for 20 minutes:
High Hang Snatch + Hang Snatch
Build over the course of the 10 sets to something heavy for today.
B.
Three rounds for time of:
5 Bar Muscle-Ups or 10 Chest-to-Bar Pull-Ups
10 Deadlifts 275/185 lbs
50 Double-Unders
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters or Row 500 Meters
5 Pull-Ups
10 Push-Ups
15 Air Squats
Only one person may be running or rowing at a time. While one partner runs or rows, the partner inside the gym should be working through as many rounds as possible of “Cindy” (5 pull-ups, 10 push-ups and 15 air squats). Partners then switch roles once the running partner has returned.
CrossFit Games Open Workout 16.5
Complete rounds of 21, 18, 15, 12, 9, 6 and 3 reps for time of:
95/65 lb Thrusters
Bar-Facing Burpees
Every 8 minutes, for 32 minutes of:
Run 800 Meters
10-12 Chest-to-Bar Pull-Ups or Strict Pull-Ups
10-12 Strict Handstand Push-Ups or L-Seated DB Press
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…
Back Squat x Max Unbroken Reps @ 90%
B.
Every 4 minutes, for 16 minutes of:
25 Wall Ball Shots 20/14 lbs
50 Double-Unders
Five sets for max reps of:
30 Seconds of Supine Ring Row or Muscle-Ups
Rest 30 seconds
30 Seconds of Push-Ups or Band-Resisted Push-Up
Rest 30 seconds
30 Seconds of V-Ups or Toes-to-Bar
Rest 30 seconds
B.
For time:
Row 50 Calories
50 Kettlebell Swings 32/24 kg
Run 800 Meters
A.
Every 3 minutes, for 15 minutes:
Overhead Squat x 3-4
B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Hang Power Snatches 135/95 lbs
6 Overhead Squats 135/95 lbs
9 Barbell Burpees
12 Pull-Ups
5 rounds for time of:
400m Run
Thrusters x 15 95/65 lbs.
400m Run
Toes-to-Bar x 15
*30 minute time cap
CrossFit Games Open Event 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155 lbs)
55 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
55 Calorie Row
55 Handstand Push-Ups
A.
Every 2 minutes, for 12 minutes:
Station 1 - Rope Climb x 2-3 ascents
Station 2 - L-Sit Hold x 45 seconds accumulated time
Station 3 - Handstand Walk Practice or Nose-to-Wall Handstand Hold
B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
10/7 Strict Pull-Ups (Pronated or Supinated)
15 Box Jumps - Step Down 24/20"
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