With a running Clock:
Mins 1 & 2: 200m Run + AMRAP OHS, 135/95
Min 3: Rest
Mins 4 & 5: 25/20 Calorie Row + AMRAP Wall Balls, 20/14
Min 6: Rest
Mins 7 & 8: 200m Run + AMRAP HSPU
Mins 9: Rest
Mins 10 & 11: 25/20 Calorie Row + AMRAP OHS, 135/95
Min 12: Rest
Mins 13 & 14: 200m Run + AMRAP Wall Balls, 20/14
Min 15: Rest
Mins 16 & 17: 25/20 Calorie Row + AMRAP HSPU
Nice Job Corey on Rx ing this WOD!
Strength
Work up to a moderate set of 3 moderate Back Squats
Conditioning
15 Thrusters 95/65#
30 Calorie Row
90 Double-Unders
30 Calorie Row
15 Thrusters 95/65#
Sweat Class
Running “Annie”
For time:
1 mile Run
Then
50 Double Unders
50 Sit Ups
40 Double Unders
40 Sit Ups
30 Double Unders
30 Sit Ups
20 Double Unders
20 Sit Ups
10 Double Unders
10 Sit Ups
Then
1 mile Run
Skill
Turkish Get up
Conditioning
6 rounds, every 90 seconds (9 minutes):
5 Strict Handstand Push ups (or Ring Dips, choose your “goat”)
10 Box Jumps 24/20″
15 Russian Kettlebell Swings 70/53#
Rest 4 minutes
6 rounds, every 90 seconds (9 minutes):
5 Pull ups
10 Push ups
15 Squats
20 Unbroken Double Unders
16.3 RX and Teens 16-17
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Scaled 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb
For more details visit
http://games.crossfit.com/workouts/the-open
16.3 RX and Teens 16-17
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Scaled 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb
For more details visit
http://games.crossfit.com/workouts/the-open
Strength
4×3 Choose your Lift
Conditioning
4 rounds for times of:
5 Strict Handstand Push ups
(Adv: Always perform set Unbroken)
10 Unbroken Shoulder to Overhead135/95#
15 Box Jump Overs 24/20″
20 Unbroken Russian Kettlebell Swings 70/53#
Rest 2 minutes
All Classes
EMOM x 16
4 Rounds of:
Minute 1- 15/12 Calorie Row
Minute 2 – 15 Wall Balls 20/14
Minute 3- 15 SDHP 95/65#
Minute 4- Push Press 95/65#
Conditioning
3 Rounds:
5 Muscle Ups
10 Power Snatches (135/95)
25 Box Jumps (24/20)
Gymnastics Conditioning
6×6 unbroken Kipping HSPU
Sweat Class
3 Rounds:
15 Pullups/Ring Rows
10 Power Snatches
25 Box Jumps (24/20)
Rest 2 Minutes between rounds
Handstand work
