A. Every minute, on the minute, for 21 minutes:

Minute 1 – Bulgarian Goat Bag Swings x 8 reps @ 2011

Minute 2 – Supine Leg Curl with Med Ball x 8 reps

Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111

B. Complete as many reps as possible in 6 minutes of:

12 Alternating Single-Arm DB Snatches

24 Jumping Lunges

A. Every 2 minutes, for 20 minutes (10 sets):

Snatch x 1 rep

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+

B. Complete as many rounds and reps as possible in 6 minutes of:

6 Snatches (155/105 lbs)

30 Double-Unders

A. Every 2 minutes, for 8 minutes (4 sets):

High Hang Snatch x 3 reps

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):

Hang Snatch x 2 reps

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):

Snatch x 1 rep

B. Split Jerk

*Set 1 – 3 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 2 reps @ 80%

*Sets 4-8 – 1 rep @ 90+%

Rest as needed

C. Four sets of:

Peek-A-Boo Ring Swings x 5 reps

Rest as needed

Three sets of:

Box Jump-Ups (low catch) + 7 Ring Dips

Rest as needed

One set of:

Jump to Bar from Squat (straight arms) starting on box x 30 unbroken reps

D. Complete as many rounds and reps as possible in 8 minutes of:

12 Toes to Bar

9 Deadlifts (225/155 lbs)

6 Box Jump-Overs (24″/20″)

A. Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips

Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold

Minutes 5-6, 11-12 & 17-18: Alternating Pistol Progressions x 6-8 each leg

B. Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – Row 200/150 Meters

Minute 2 – 15 Kettlebell Swings

Minute 3 – 10 Thrusters

Minute 4 – 4-6 Strict Pull-Ups (add weight if these are easy)

A. Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18: Alternating Pistols x 16-20 reps (if you’re proficient, add weight with a kettlebell)

B. Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – Row 200/150 Meters

Minute 2 – 15 Kettlebell Swings (32/24 kg)

Minute 3 – 10 Thrusters (95/65 lbs)

Minute 4 – 12 Chest-to-Bar Pull-Ups

A. Every 90 seconds for 15 minutes (10 sets):

High Hang Clean + Clean

Please drop the weight after the high hang clean, then reset and clean.

B. Back Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

Rest 2-3 minutes between sets.

C. For time:

Row 500 Meters

40 Kettlebell Swings (32/24kg)

20 Strict Handstand Push-Ups

100 Double-Unders

20 Strict Handstand Push-Ups

40 Kettlebell Swings (32/24kg)

Row 500 Meters

D. One set of:

800 Meter Sled Drag

(approximate loading might be 115/90 lbs, depending on the surface on which you’re dragging – goal should be that you should be able to complete the effort in less than 18 minutes – but not less than 10 minutes)

warm up:

3x

jog for 1:00=> 10 dot drills=> 5 R single leg hops over the line=> 5 L single leg hops over the line

then row 400m

skill:

sled pulls

WOD:

AMRAP in 6:00

3 candlesticks

6 burpee over the hurdle

9 push press (unloaded/ PVC – unweighted bar or light DB’s)

Game and Snack

Open 16.2

Open 16.2

Open 16.2

Open Workout 16.2 

RX

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

SCALED A. 

Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

SCALED B.

Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 20/10 lb Dumbbells

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 30/20 lb dumbbells

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 40/30 lb dumbbells

Workout ends at 12 minutes.

For Teens, Masters, and other acceptable version please go to http://games.crossfit.com/workouts/the-open

Open 16.2

Open 16.2

A. Every minute, on the minute, for 21 minutes:

Minute 1 – Push Press x 6 reps

Minute 2 – Goblet Squat x 8 reps

Minute 3 – Alternating Lateral Lunge x 16 reps

B. Complete as many reps as possible in 5 minutes:

Burpee Box Jump-Overs (24″/20″)

A. Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

B. Every two minutes, for 20 minutes (10 sets) of:

Clean & Jerk (rest 10 seconds between singles)

Suggested loading per set (by %):

60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

C. Complete as many reps as possible in 5 minutes of:

Squat Clean & Jerk (165/110 lbs)

Rest Day

FITNESS EXPRESS

In teams of two, complete the following for time:

1600 Meter Med-Ball Relay Run

100 Partnered Burpee Wall Ball Shots

(you must perform a burpee immediately after throwing the ball and before catching it from your partner’s toss)

200 Push-Ups

300 Double-Unders

400 Meter Walking Lunge Relay with Med-Ball

(only the partner with the ball may lunge the team forward)

FITNESS

A. Three sets of:

Strict Pull-Ups x Max Reps

Rest 45 seconds

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 45 seconds

Strict Supinated-Grip Pull-Ups x Max Reps

Rest 45 seconds

Hollow Rocks or Holds x 45 seconds

Rest 45 seconds

B. Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:

Row 500 Meters

Run 400 Meters

30 Push-Ups

A. Three sets of:

Weighted Strict Pull-Ups x 3 reps

Rest 30 seconds

Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight

Rest 30 seconds

Strict Pull-Ups x Max Reps

Rest 30 seconds

Strict Supinated-Grip Pull-Ups x Max Reps

Rest 3 minutes

B. Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:

Row 500 Meters

Run 400 Meters

30 Push-Ups

A. Five sets of:

3-Position Snatch @ 70-75% (high hang, mid-thigh, floor)

Rest as needed

B. For time:

50/35 Calories of Assault Bike

100 Double-Unders

40/25 Calories of Assault Bike

80 Double-Unders

30/20 Calories of Assault Bike

60 Double-Unders

Rest until the running clock reaches 20:00, and then…

C. When the running clock reaches 20:00…

For time:

50 Calories of Rowing

25 Burpees Over the Erg

40 Calories of Assault Bike

20 Burpees Over the Erg

30 Calories of Assault Bike

15 Burpees Over the Erg

D. Spend 15-20 minutes doing breathing work and stretching, calm your mind, reflect on the many months of hard work you’ve put in.