SKILL

 

3-7 Handstand Push ups (Deficit Handstand Push ups) E.M.O.M for 10 minutes

*This session is about practicing your kip, work on making it efficient and spending as little time as possible on your head.

If you can complete 30+ handstand Push ups unbroken move on to a deficit.

 

STRENGTH (5/3/1 pgm)

 

Shoulder Press

 

WOD

 

A.M.R.A.P in 5 minutes of:

1 Muscle up (3 muscle ups)(3 Pull ups)

7 Burpees

14 Walking Lunge Steps

 

2 Minute rest, t...

 

SNATCH

 

E.M.O.M

3 rounds (9 minutes total) of:

Minutes: 1/4/7 complete 3 Squat Snatches (Power Snatches) - 65%

Minutes: 2/5/8 complete 2 squat Snatches (Power snatches) - 75%

Minutes: 3/6/9 complete 1 Squat Snatches (Power Snatches) - 85%

 

STRENGTH (5/3/1 pgm)

 

Deadlifts

 

WOD

 

21/15/9:

Sumo Deadlift High Pull - 40/30kg

Double Unders

 

3 minute rest, Then: 

 

1km Run

40 Thrusters - 20kg

400m Run

20 thrusters - 20kg

CLEAN AND JERK

 

E.M.O.M

1-5 minutes

 

complete: 2 Clean and Jerks

6-10 minutes complete: 1 Clean and Jerk

 

STRENGTH

 

Bench Press

 

WOD

 

3 rounds for time of:

200m Farmer Carry - 20/15kg

30 Box Jumps - 10/8 Planks

200m Run

30 Cleans - 50/35kg

 

 

SKILL

 

E.M.O.M for 12 minutes

Odds: 3-10 Toes to Bar

Evens: 10-20 Push ups

 

STRENGTH

 

Back Squat

 

WOD

 

5 rounds with the following repetition sequence:

50/40/30/20/10 - Air Squats

10/8/6/4/2 - Pull ups (6/5/4/3/2 Muscle ups)

 

3 minutes rest, then

 

"Annie"

50/40/30/20/10 Double Unders

50/40/30/20/10 Sit ups

WOD

 

"CrossFit Open 16.5"

21-18-15-12-9-6-3 reps for time of:
Thrusters
Bar Facing Burpees

Men use 95 lb.

 


Women use 65 lb.

WE WILL BE OPENING TO WATCH THE LIVE ANNOUNCEMENT OF 16.5 AT 10:30 TODAY

 

I WILL KEEP THE DOORS OPEN UNTIL EVERYONE KEEN TO GIVE 16.5 A GO GETS THROUGH IT.

 

LAST ONE, YEE HAA!

 

SNATCH

 

Warm up, then 10 minutes to find your 1RM Snatch (you choose the variation)

 

STRENGTH

 

Deadlift

-Then-

Shoulder Press

20 minute time cap.

 

WOD

 

10 Snatches - 60/40kg (50/35kg)

Then 3 rounds of:

5 Burpees

7 Toes to Bar

9 Air Squats

Then

10 Snatches - 60/40kg (50/35kg)

Then 2 rounds of:

7 Burpees

9 Toes to Bar

11 Air Squats

Then

10 Snatches - 60/40kg (50/35kg)

Then 1 round of:

9 Burpees

11 Toes to Bar

13 Air Squats

 

STRENGTH (5/3/1 pgm)

 

Bench Press

 

WOD

 

"Eva"

5 rounds for time of:

800m Run

30 Kettle Bell swings -32/24kg (24/16kg)

30 Pull ups

 

Eva has been programmed because Adam Croal has been talking up giving it a go, good luck this morning Croaly hope it's everything you expected.

Have fun everyone!

CLEAN AND JERK

 

Build to a heavy Clean and Jerk (you choose the variation)

 

STRENGTH (5/3/1 pgm)

 

Back Squats

 

WOD

 

3 rounds with the following repetition sequence:

30/20/10 - Shoulder to Overhead - 45/30kg (50/35kg)

30/20/10 - Hang Power Cleans - 45/30kg (50/35kg)

400m Run

 

 

WOD

 

"CrossFit Opens 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 14-lb. ball to 9-ft. target

 

 

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