Category: Uncategorized

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

Lift.

6 x every 90sec 1 Power clean + 1 Clean. Drop & reset. Start around 60%+ of Max.

Metcon.

10min amrap
30 Lateral bar jumping burpee
30 power clean 70/45kg
30 pull up

Strength.

Back squat 6×3 every 90sec 70% +2.5-5kg.

Metcon.

21-15-9
Push press 52.5/35kg
Kettlebell swings 24/16kg
Box jump 24/20

Gymnastics.

Hollow rocks 100 reps

Teams of 2

50 cal row.
50 box jump overs 30/24. You go. I go.
50 axle bar deadlifts 80/50kg.
50 toes to bar. Partner must hold a dead hang.
50 strict ring dips.
50 toes to bar. Partner must hold a dead hang.
50 axle bar deadlifts.
50 box jump overs. You go. I go.
50 cal row.

Strength.

3RM Thruster. Barbell taken from the floor.

Intervals.

3min amrap.
5 thrusters 42.5/30kg
5 lateral bar jump burpees

Rest 6min

Repeat amrap.