Category: crossfit

Strength:Build to a heavy muscle cleanthen7x(1 power clean + 1 [3sec] Pause Front Squat + 1 Clean)***start at muscle clean weight and work up

Strength:Build to a heavy muscle snatchthen 7x(1 power snatch + 1 OHS + 1 Snatch) ***start at your muscle snatch weight and work up MetCon:“G.I. JANE”100 Burpee Pull-Ups for time

Skill:-False Grip Holds on Rings-Arch to Hollow Swings on Rings-Muscle-Up Transitions MetCon:AMRAP 14100m Run9 DB Thrusters (45/25)1 Rope Climb (sub 10 K2E)

OPEN WORKOUT 16.2Optional Workout for those attending Friday & Saturday Strength:4x (1 Power Snatch + 2 Snatch) @ 60%Metcon:AMRAP 1430 Double-Unders20 Alt DB Snatch (35/25)10 Push-Ups

1 mile run3RNFT:20 weighted good mornings (light to mod)15 ring dips10 evil wheelsMobility: Hip

Strength:Clean Pulls 4×5@85% EMOM 24:1- 3 Cleans @70-75%2- 6 Strict Pull-Ups3- 9 Burpee Box Jump Over

Strength:5x(1 Push Press + 2 Push Jerk)**Start at 60% of 1RM PP and work up MetCon:“Air Force”For Time20 Thrusters (95/65)20 SDHP20 Push Jerks20 OHS20 FS**4 burpees at the top of each min(Target time ~ 7-10min)

Bulgarian Split Squat**challenge weight with DB or KB4×8 R/L MetCon:For time50 KBS (53/35)800m Run50 KBS800m Run50 KBS(Target time ~18-21 min)

With a running clock, start at 40% of your 1RM snatch. Every minute add 10# (Scaled = 5#)Snatch as long as possible until you cannot, then begin to clean. Clean until you can no longer clean, then begin to deadlift. When you can no longer deadlift record your highest lift for all three.

Skill:Dip Progressions and PracticeL-Sit Progressions and Practice MetCon:4 RFT500m Row400m Run Stability & Mobility: Shoulder