Friday 16.2

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CrossFit Open Workout 16.2

  

Announcement Thursday 3-3-16

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Skill

Ring Muscle Up drills & 

Handstand Walking

WOD

400m run

25 WB (20/14)

25 KBS (62/35)

400m run

25 Pull-ups

25 Clean and Jerks (95/65)

400m run 

  

Weightlifting Wednesday 3-2-16

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Strength

Back Squat

5-5-5-5-5

Heaviest set of 5, go 65% of that,

Do 10 reps as fast as possible.

WOD

7:00min AMRAP 

5 Hang Snatch Squats (95/65)

8 T2B

Rest 2:00mi

Then complete in any order, for time

25 Box Jumps

25 Burpees

WL

Snatch Complex

Hang Snatch HP + floating Snatch + OHS

5 x (1+1+1)

Tall bent rows

5-5-5-5

Pull-ups (weighted)

5-5-5-5