Strength Bench Press Find 1 RM Partner WOD Partners must complete each task together before moving on. -400m run + 30 Slam balls -25 SDHP (95/65) + 7 wall walks -500m row + 60 DU’s -30 push-ups + 15 T2B -15 Thrusters (95/65) + 15 pull-ups -400m Keg run
Strength Back Squat 3-3-3-3-3 Get to your heaviest 3. Find 60% of that number (last set) and do 7 squat pauses. WOD 9:00min AMRAP 4 OHS (135/75) 7 Box Jumps (30/24) 9 Burpees WL Snatch Pulls 2-2-2-2-2 Hang Cluster 1-1-1-1-1
Strength Pull-ups 8-8-8-8-8 Weighted/ Strict/ Assisted/ Ring Rows WOD For Time 20 Cal Row 30 S2OH (115/75) 40 Shoot Throughs 50 KBS (62/35) 40 Shoot Throughs 30 Ring Rows 200m Plate Run
Strength DL 5-5-5-5-5 Perform last 3 sets @ 85% of 1RM (Perform 10 strict Close grip Push-ups after each set) WOD 13:00min AMRAP The WB will ascend every round by 5, starting at 10. 7 Hang Power Snatches (115/75) 12 Sit-ups 10 WB (20/14) 7 Hang Power Snatches (115/65) 12 Sit-ups 15 WB (20/14) Etc… […]
CrossFit Open Workout 16.2
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
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 […]
Strength Bench 8-8-5-5-2-2 *measure is total volume following rep scheme WOD 3 rounds of… 1 min of slam balls 1 min of S2OH (115/75) 1 min of sit-ups 1 min of DU’s 1 min of Ring Dips 1 min of rest
Strength Front Squats 2-2-2-2-2 *go heavier than previous 3’s WOD Row 500m, then 5 rounds of 7 Squat Cleans (135/95) 10 DL (135/95) 200m run Cashout– 25 False grip ring rows
Open workout 16.1 20 min AMRAP 25ft. OH walking lunges 8 Bar facing burpees 25ft. OH Walking lunges 8 C2B pull-ups