Strict pull-ups 4 x Max Effort Weighted if possible Metcon 100 double unders 10 calorie bike/row/ski 50 KB swings (53/35) 10 calorie bike/row/ski 40 box jumps (24"/20") 10 calorie bike/row/ski 30 toes-to-bar 10 calorie bike/row/ski 20 shoulder presses (95/65) 10 calorie bike/row/ski 10 ring muscle-ups 10 calorie bike/row/ski
Back Squat 3x5 (+5lbs from Monday) Bench Press 5x3 (increasing weight each set) CrossFit Open 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw [...]
Overhead plate hold With locked out arms, hold a plate (45/25) overhead for a total of 5 minutes in an 8 minute window. Bent over rows 4x10 (AHAP - as heavy as possible) Metcon 20 minute AMRAP: 6 power snatches (155/115) 6 bar muscle-ups 200m row
Mobility stretches (coach's choice) Bergeron Beep Test EMOM for as long as possible: 7 thrusters (75/55) 7 pull-ups 7 burpees *Minimum of 10 rounds. Rest as needed to complete 10 rounds. *18 minute time cap Planks Weighted if possible 1 minute front 1 minute left side 1 minute right side 1 minute back
5RM Deadlift 15 minutes to find a 5RM deadlift WOD 3 min AMRAP 15 wall balls (20/14) 15 power cleans (115/85) rest 3 minutes 3 min AMRAP 12 calorie row 12 power cleans (135/95) rest 3 minutes 3 minute AMRAP 9 (total) KB snatches (53/35) 9 power cleans (155/105)
Back Squat 3x5 (+5lbs from last week) Week 11! Almost done... Front Squat 3x5 @ 60% Metcon 3RFT 10 ring dips 10 squat snatches (95/65) 15 box over jumps RX+: 5 ring muscle ups, squat snatches (115/85)
Rest day.
Back squat 5x3 Add 5lbs from Monday Push press 5x3 Increasing weight each set to find a heavy then, for time: 3 rounds of 25 calorie row or 800m run 25 wallballs (20/14#) 25 pull-ups Cash-out 400m farmers carry (53/35)
Unbroken: Cleans & Jerks 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans + Push Jerks* (115/75) RX+ = (135/95) *Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar - that is set one. Rest as little as needed to pick up the bar up again and complete 9 reps of each without [...]
"Freedom Sauce" 3 minute AMRAP 21 thrusters (95/65) 21 burpees over bar Max calorie row 3 minutes rest 3 minute AMRAP 18 overhead squats (115/80) 18 burpees over bar Max calorie row 3 minutes rest 3 minute AMRAP 15 front squats (135/95) 15 burpees over bar Max calorie row 3 minutes rest 3 minute AMRAP [...]