WOD: (done in 2 heats) CrossFit Open 16.2 4 minute rounds until you fail to make all req’d reps RX Scaled 0-4:00 0-4:00 25 toes to bar 25 hanging knee raises 50 double unders 50 single unders 15 squat cleans (135/85) 15 squat cleans (95/55) 4:00-8:00 4:00-8:00 25 toes to bar 25 hanging knee raises…
Strength: Romanian deadlift 3×8 (medium weight) Floor press 3×8 (medium weight) WOD: Tabata (20 seconds work, 10 second rest) (4X) Kettlebell side bends (53/35) Kettlebell swings (53/35) Sit ups Push ups
Strength: Snatch progression WOD: 2X Run 800m 20 push press (115/75)
Strength: Tire flips 3×6 Farmer walks 3x50m WOD: 40 thruster (45/25) 20 pull ups 30 thruster (65/45) 15 pull ups 20 thruster (85/60) 10 pull ups 10 thruster (105/70) 5 pull ups **use the same bar and add weight as you go
Strength: Front squat 3×8 (medium weight) Press 3×8 (medium weight) WOD: 14 minute EMOM 2 snatches per minute