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…
Cashout– DB Frontal Raises 2×10 + DB ROW 2×10
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 x (1+1+1)
Tall bent rows
5-5-5-5
Pull-ups (weighted)
5-5-5-5
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
