A. Every 3 minutes, for 12 minutes (4 sets):

Back Squat x 10 reps

(if you make all 10 reps, add weight the next set until you feel extremely challenged to make all 10 reps)

Rest 20-30 seconds

Prone Plank Hold x 60 seconds

B. Three rounds for time of:

20 Alternating Reverse Lunges with a Kettlebell

20 Russian Kettlebell Swings

20 V-Ups

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 80%

(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B. For time:

9 Thrusters (175/115 lbs)

18 Toes to Bar

7 Thrusters

14 Toes to Bar

5 Thrusters

10 Toes to Bar

A. “CrossFit Games Open 14.4”

Complete as many rounds and repetitions as possible in 14 minutes of:

60 Calories of Rowing

50 Toes to Bar

40 Wall Ball Shots

30 Power Cleans (135/95 lbs)

20 Muscle-Ups

Rest until fully recovered, and then…

B. Three rounds for time of:

10 Strict Handstand Push-Ups

15 Chest-to-Bar Pull-Ups

20 Alternating Pistols

C. 40-Foot Backward Straddle Scoot followed by…

Three sets of:

Tuck Rock to Tuck Sit x 15 reps

Rest 60 seconds followed by…

Bottom Bottom Complex x 60 seconds

A. Three sets of:

Barbell or Dumbbell Shoulder Press x 6-8 reps

Rest 45 seconds

Supine Single Leg Hip Bridge x 6-8 reps each leg @ 2011

Rest 45 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 45 seconds

Plank from Elbows x 45 seconds

Rest 45 seconds

B. Complete as many rounds and reps as possible in 7 minutes of:

7 L-Seated Dumbbell Press

7 Ring or Stationary Dips

7 Burpees

A. Every minute, on the minute, for 8 minutes:

Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:

Strict Shoulder Press x 1 rep @ 101-105%

Please compare your results to January 19, 2016.

B. Complete as many rounds and reps as possible in 7 minutes of:

7 Strict Handstand Push-Ups

7 Ring Dips

7 Burpees

A. Take 20 minutes to build to today’s 1-RM Snatch and then…

Five sets of:

Snatch x 1 rep @ 90% of today’s single

Rest as needed

B. Take 20 minutes to build to today’s 1-RM Clean & Jerk and then…

Five sets of:

Clean & Jerk x 1 rep @ 90% of today’s single

Rest as needed

C. Every minute, on the minute, for 8 minutes:

Back Squat x 2 reps @ 75-80% of 1-RM

warm up:

shuttle run relay with med ball (set up mb at each cone and shuttle them back to your team then have the next shuttle them back)

then…5:00 choices choice of ROM

skill:

HANDstand holds on the wall or “stinkbug” progressions

plank holds and side planks

*WHO can hold the longest plank?

WOD:

AMRAP in 8

row 150m

5 burpees

8 walking lunges

GAME:  Leap Frog for Leap Year!!!!

Open 16.1

Open 16.1

Open 16.1

A. Every 2 minutes, for 16 minutes (8 sets):

Strict Shoulder Press x 2-3 reps

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

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

Minute 1 – Russian Kettlebell Swings x 15 reps

Minute 2 – Push Press x 15 reps (choose a weight that will challenge you in sets 4 & 5)

Minute 3 – Double-Unders x 40-50 reps

A. Every 2 minutes, for 16 minutes (8 sets):

Strict Shoulder Press x 2-3 reps

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

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

Minute 1 – Russian Kettlebell Swings x 15 reps

Minute 2 – Push Press x 15 reps (choose a weight that will challenge you in sets 4 & 5)

Minute 3 – Double-Unders x 40-50 reps

Rest Day

FITNESS EXPRESS

In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:

Row 2000 Meters

50 Strict Pull-Ups (or Assisted Pull-Ups)

100 Kettlebell Swings

100 Burpee Box Jump-Overs

100 Kettlebell Swings

50 Strict Pull-Ups (or Assisted Pull-Ups)

Row 2000 Meters

FITNESS

A. Every 2 minutes, for 20 minutes (10 sets, 5 of each):

Odd Sets – Deadlift x 6 reps @ 3111

Even Sets – Dumbbell Bench Press x 6 reps @ 2011

B. Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Pull-Ups

10 Burpees

15 Russian Kettlebell Swings

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

Clean x 1.1 (rest 10 seconds between singles)

Suggested loading per set (by %):

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

B. Complete as many rounds and reps as possible in 10 minutes of:

5 Ground to Overhead (185/135 lbs)

10 Burpees Over the Barbell

15 Chest-to-Bar Pull-Ups

A. Every 30 seconds, for 6 minutes (12 sets):

Dead-Stop Front Squat x 1 rep @ 90% of your 1-RM Dead-Stop Front Squat from last week.

B. For time:

50 Calories of Rowing

40 Wall Ball Shots (20/14 lbs)

30 Burpee Box Jump-Overs (24″/20″)

40 Calories of Rowing

30 Wall Ball Shots

20 Burpee Box Jump-Overs

30 Calories of Rowing

20 Wall Ball Shots

10 Burpee Box Jump-Overs

C. Three sets of:

L-Sit Flutter Kicks (with locked knees) x max time/reps.

Rest 60 seconds

Hollow Body Sit-Up to L-sit on Kettlebells x 10 reps.

Rest 60 seconds

Seated L-Sit Double Leg Lifts x 30 reps

Rest 2 minutes between sets