Category: Uncategorized

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.

Metcon.

CrossFit Open workout 16.2