Category: Uncategorized

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.

Metcon.

CrossFit Open workout 16.2

Gymnastics.

Strict handstand push up.

Metcon.

10min amrap
5 muscle up
10 power jerk 60/40kg
25 ab mat sit up

Lift.

6 x every 90sec 1 hang power snatch + 1 power snatch. Start around 60-70%.

Metcon.

5rft.
3 power snatch 70/45kg
12 box jump 24/20

Strength.

Back squat 6×3 reps every 90sec. Heavier than last week.

Intervals.

4rds for reps.
40sec assault bike cal
20sec rest
40sec cal row
20sec rest
40sec double unders
20sec rest

Metcon.

Teams of 2

Buy in
800m run.
Then.
12rds (alternate rds)
10 power snatch 35/25kg
10 box jump overs 24/20

Buy out
800m run

Metcon.

CrossFit Open 16.1

20min amrap
25′ overhead walking lunge 43/29kg
8 bar facing burpees
25′ overhead walking lunge
8 chest to bar

Gymnastics.

Strict handstand push up.

Intervals.

4 x 2min amrap
15 kettlebell snatch (alternating) 24/16kg
30 double unders

Rest 60sec btw amraps