A. Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (Barbell or Dumbbells)
10 Alternating Reverse Lunges with DB/KB
10 Burpees

C. Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

A. Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (Barbell or Dumbbells)
10 Alternating Reverse Lunges with DB/KB
10 Burpees

C. Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

A. Take exactly 10 minutes to build to today’s heavy Strict Shoulder Press and then… Take exactly 10 minutes to build to today’s heavy Push Press B. Four sets for max reps of: 30 seconds of Power Snatch @ 60% of 1-RM Snatch Rest 90 seconds Note the weight used and the reps achieved. C. Back Squat Set 1- 5 reps @ 70% Set 2- 3 reps @ 80% Set 3- 1 rep @ 85-90% Set 4- 10 reps @ 70% Set 5- 10 reps @ 70% Rest 2-3 minutes D. For time: 27 Thrusters (95/65 lbs) 12 Bar Muscle-Ups 21 Thrusters 9 Bar Muscle-Ups 15 Thrusters 6 Bar Muscle-Ups 9 Thrusters 3 Bar Muscle-Ups

A. Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Barbell Roll-Outs x 12-15 reps

B. Three rounds for time of:
Run 400 Meters
20 Kettlebell Swings
Run 400 Meters
10 Burpees

A. Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest 3 minutes between sets.

B. Three rounds for time of:
Run 400 Meters
20 Kettlebell Swings (32/24 kg)
Run 400 Meters
10 Burpees

Rest

A. Every 2 minutes, for 24 minutes (4 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken)

B. Against a 4-minute running clock, complete as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Jumping Lunges
15 Push-Ups
Rest 60 seconds between sets, and complete a total of 3 sets – a total of 12 minutes of work.

A. Every 2 minutes, for 24 minutes (4 sets each) of:
Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps (goal is to establish a 3-RM by your fourth set)
Station 2 – 50-75 Foot Handstand Walk (use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken)

B. Against a 4-minute running clock, complete as many rounds and reps as possible of:
10 Pull-Ups
15 Box Jumps (24″/20″)
20 Push-Ups
Rest 60 seconds between sets, and complete a total of 3 sets – a total of 12 minutes of work.

A. Warm-Up 5 Minute Row or Assault Bike @ 60-65% Rest 60 seconds 4 Minute Row or Assault Bike @ 65-70% Rest 60 seconds 3 Minute Row or Assault Bike @ 70-75% Rest 60 seconds 2 Minute Row or Assault Bike @ 75-80% Mobility Drills Prioritize any areas that you know are an issue, but consider these four essentials for your ankles, hips and thoracic spine and front rack. In 6-8 attempts, build to approximately 225-245 lbs for males, and 145-155 lbs for females. followed by… 5 Toes-to-Bar 20 Double Unders 3-4 Squat Cleans (135/85 lbs) Rest 60 seconds 5 Toes-to-Bar 20 Double Unders 2-3 Squat Cleans (185/115 lbs) *Priority here is to work on your rhythm for cleans. Practice dropping the barbell from the top, stepping forward and setting quickly for your next rep. B. “CrossFit Open Event 16.2” Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of: 25 Toes to Bar 50 Double-Unders *Squat Cleans* Begin with a 4-minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes. *Squat Clean Reps/Round* Round 1 – 15 reps (135/85 lbs) Round 2 – 13 reps (185/115 lbs) Round 3 – 11 reps (225/145 lbs) Round 4 – 9 reps (275/175 lbs) Round 5 – 7 reps (315/205 lbs) C. Spend 10-15 minutes flushing your legs with light biking or rowing

A. Three sets of:
Back Squat x 8 reps @ 31X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x 8 reps @ 2110
Rest 90 seconds
Wall-Supported Handstand Hold x 60 seconds
Rest 90 seconds

B. For time:
Row 1000 Meters
20 Burpees Over the Erg
40 Thrusters (45/33 lbs)

A. Take 20-25 minutes to establish today’s 1-RM Pause Back Squat @ 32X0 (descent slow and controlled in 3 seconds, then pause in the bottom position for 2 seconds before driving up to full standing)

B. “Jackie” For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

A. Every minute on the minute for 12 minutes: Minute 1:

Kipping Handstand Push-Up x 8-12 reps (working on movement efficiency – make these as effortless as possible)

Minute 2: Double-Unders x Max Reps in 45 seconds

Minute 3: Toes-to-Bar x 10-12 reps

B. Every minute, on the minute, for 12 minutes:

Snatch with 3 second hold x 1 rep @ 75% Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.

C. For time:

Row 500 Meters

50 Pull-Ups Row

500 Meters

D. Four sets for max reps of:

30 seconds of Strict Handstand Push-Ups

Rest 30 seconds

30 seconds of Strict Supinated Grip Pull-Ups

Rest 30 seconds 30 seconds of Strict Ring Dips

Rest 30 seconds

Optional Additional Conditioning Work Twenty sets of: Row 250 meters @ 2000 meter PR pace. Rest 30 seconds

A. Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111
Station 2 – Reverse Snow Angels x 20-25 reps (slow and controlled)
Station 3 – Russian Kettlebell Swings x 20 reps
Station 4 – Side Plank x 45 seconds each side

B. Complete as many rounds and reps as possible in 12 minutes of:
9/6 Calories of Assault Bike
12 Push-Ups
18 V-Ups

A. Take 20-25 minutes to build to today’s 2-RM Bench Press

B. Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

A. Five sets of:
Front Squat with a Pause x 5-6 reps @ 4111
Rest 3 minutes

B. Every 3 minutes, for 21 minutes:
Ground to Overhead Barbell Cycling
*Set 1 – 8 reps @ 55% of 1-RM Clean & Jerk
*Set 2 – 8 reps @ 55%
*Set 3 – 8 reps @ 55%
*Set 4 – 5 reps @ 60%
*Set 5 – 2 reps @ 65%
*Set 6 – 2 reps @ 65%
*Set 7 – 1 rep @ 70%
For these sets, the goal is to keep the barbell in your hands and complete the reps effeciently and unbroken.

C. For time:
60 Wall Ball Shots (20/14 lbs)
30 Calorie Row
15/10 Muscle-Ups
Rest until the running clock reaches 10:00, and then repeat once more.

D. Three sets of:
Banded Good Mornings x 30 reps
Rest 30 seconds
Banded March x 2 minutes
Rest 30 seconds