Strength. Final week.
Back squat 6 x 3 reps every 90sec. Heavier than last week.
Intervals.
4 x 2min. Complete
15/10 AAB Cal. Cal row (alternate btw AAB & rower each rd).
In remaining time amrap
12 double Kettlebell deadlift 24/16kg
9 double Kettlebell hang power clean 24/16kg
Rest 2min btw rds.
Metcon.
3rft.
400m run or 25/20 AAB cal
20 box jump overs 24/20
20 ab mat sit up
10 strict chin up
Metcon.
CrossFit Open 16.4
Gymnastics.
Strict handstand push up.
Metcon.
25-20-15
Toes to bar
Kettlebell shoulder to overhead 24/16kg
Complete 30 double unders after each rd.
Metcon.
Running clock.
0-10min. Establish a max in Snatch complex.
Complex: 1 Snatch deadlift + 1 Hang power snatch + 1 Snatch.
10-22min. Amrap of
200m run.
20 power snatch 42.5/30kg.
20 lateral bar jumping burpee.
Strength.
Back squat
6 x 3 reps every 90sec. Heavier than last week.
Intervals.
3 x 3min amrap
3 power cleans 60/40kg.
6 hand release push up.
9 air squat
Rest 60sec btw each amrap.
Metcon.
CrossFit Open 16.3
Gymnastics.
Strict handstand push up.
Metcon.
21 shoulder to overhead 65/40kg
21 pull up
15 shoulder to overhead
15 chest to bar
9 shoulder to overhead
9 bar muscle up
Metcon.
Running clock.
0-9min
Run 800m in remaining time establish a 3RM Hang power clean.
9-19min
Run 800m in remaining time amrap of
12 deadlift 80/50kg
6 hang power clean
35 double unders
Strength.
Back squat. 6 x 3 reps every 90sec. Heavier than last week.
Metcon.
4rft.
25 wall ball 10’/9′ 9/6kg
15 target burpees
Rest 60sec after each rd.
