Skill: Jump Rope benchmarks (choose 1 according to your current level): 100 Unbroken Single Unders 50 Unbroken Double Unders 15 Unbroken Tripple Unders 10min cap Metcon: In teams of 3 for time: 150 DB Thrusters (#20/10) 150 Pullups *one partner must always do burpees *one partner works *one partner
Strength: 12min to find RM3 DeadLift Keep good form! Metcon: "Betty" 5 Rounds for time: 12 Push Press (#62/43) 20 Box Jumps
Strength: Back Squat 5-5-5 Metcon: 5 Rounds for time: Run 400m 20 Pushups 20 Situps
Skill: Power Snatch Metcon: Open 16.3: Rx: Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches (#35/25) 3 bar muscle-ups Scaled: Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches (#20/15) 5 jumping chest-to-bar pull-ups
Skill: Bar Muscle-ups Strength: 10min build to a heavy complex of: 1 Hang Squat Snatch + 2 OHS Metcon: 3 Rounds, AFAP: 7 Hang Squat Snatch (#50/35) 5 Bar Muscle-ups 3 Wall Climbs 15min time cap
Skill: 8 Rounds: 30sec Pistols practice 30sec Handstand hold Metcon: AMRAP in 16min of the ladder: 2-4-6-8-10-12.... adding 2 reps every round of: S2OH (#60/40) Burpees over-the-bar Pistols
Strength: Overhead Squat 3-3-3-2-1 3-7 C2B (Strict) between sets Metcon: For time: 18-15-12-9-6 reps of: Power Clean (#50/35) Wallballs 25 Double Unders (stays 25)
Skill: 3 Rounds for quality: 15 DB Situps 20sec Hollow body hold 20sec Hollow body rocks Metcon: AMRAP in 20min of "Helen": Run 400m 21 Kettlebell Swings 12 Pullups
Strength: BB complex: 2 Power Clean 2 Front Squats Go as heavy as you can go for 12min Metcon: AMRAP in 15min: 7 Burpees 7 Hang Power Cleans (#60/40) 7 HSPU
Strength: Deadlift 5-5-3-3-2 Metcon: In pairs for time: Run 800m 100 Wallballs (#10/6) Run 400m 80 Pushups Run 200m 60 DB Step-ups (two dumbbells, #20/10) *Do the runs together, split the other work as you wish.
CrossFit Open 16.2: Scaled (17:00-20:00): Beginning on a 4-minute clock, complete as many reps as possible of: 25 hanging knee raises 50 single-unders 15 squat cleans, 43/25 kg If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises
Skill: Pistols Metcon: For time: 21-18-15-12-9 Dumbbell Thrusters (#20/10) 50-40-30-20-10 Double Unders
Strength: Hang Clean 3-3-3-3-3 Metcon: For total reps: Run 400m With what is left of 4min perform AMRAP HSPU Run 400m With what is left of 4min perform AMRAP Knees to Elbows Run 400m With what is left of 4min perform AMRAP Bar Muscle Ups
Strength: E2MOM 12min- 2 Push Press 1 Push Jerk *Increase weight between sets Metcon: 5 Rounds for time: 10 Ring Dips 15 Box Jumps 20 Kettlebell Swings (#24/16) 20min cap
Strength: Overhead Squat 5-5-3-3-1-1 Metcon: AMRAP in 8min of: 9 Hang Power Cleans (#50/35) 30 Double Unders 9 S2OH (#50/35)
Skill: Power Snatch Metcon: 3 Rounds for time: Run 800m 10 Power Snatch (#40/30) 30 Pushups
