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(Competition / Lactate Threshold 8-12 min) Warm-up: 15 min SOD  Back Squat – 5 x 8 at 70%  WOD  For Time: 90 Double Unders9 Muscle-Ups or Chest to Bar Pull-ups9 Squat Clean Thrusters (135/95)80 Double Unders8 Muscle-Ups or Chest to Bar Pull-ups8 Squat Clean Thrusters (135/95)70 Double Unders7 Muscle-Ups or Chest to Bar Pull-ups7 Squat […]

(Practice / Phosphogenic 1-10 sec bursts)   Warm-up: 15 min SOD  Deadlift – 3 x 7 80% and 1 x 2 90+% WOD  EMOM 15 minMin #1: Max Burpees in 20 secondsMin #2: 1-3 Snatch Grip Deadlifts at 115-120% of your 1RM SnatchMin #3: 20 second L Hang on pull-up rig (want more challenge – hold a

(Mental Toughness / Metabolic Conditioning) Warm-up: 15 min SOD  Pendlay Row – 5 x 7^ (15 min) WOD 1  For Time: (18 min Time Cap) Run 200m with DB > 10 Alt DB Snatch (each arm = 1 rep) (40/25#)Run 200m with DB > 20 Alt DB SnatchRun 200m with DB > 30 Alt DB

(Practice / Glycolytic) Warm-up: 15 min SOD  Build to a heavy Bear Complex (Deadlift > Hang clean > Front squat > S2OH > Back squat > S2OH = 1 rep) (15 min) WOD 1 6 min:Box Push (body weight (1.5x)) 1 pole out and back8 V-ups Rest 3 min and Prep WOD 2  6 min:Ring

(Practice / Lactate Threshold 8-12 min) Warm-up: 15 min SOD Back Squats – 1 x 5 70% > 1 x 5 75%, and 1 x 5 80% and 1 x 1 90% > 1 x 1+ 90% WOD AMRAP 15 min 10 Deadlifts (225/155)20 Wallballs (20/14)30 6-inch Hurdle or Dome Cone Lateral Hop-overs (30 per side)

(Competition / Metabolic Conditioning) Warm-up: 15 min SOD  3 x 3 ^ Pull-ups SUPERSET with GHD weighted sit-ups 3 x 10 (15 min) WOD 1 Nancy Plus (20 minute CAPPED workout) 5 Rounds:  400m Run and 15 Overhead Squats  (95/65 ) Then WOD 2 Remainder of time left in 20 min = Row for Meters

(Practice / Phosphogenic 1-10 sec bursts) Warm-up: 15 min SOD  20 min to establish a heavy Clean and Jerk (C&J)OR20 min of C&J technique work (all singles) WOD  15 min EMOM Min #1: 3-5 C&J 60% SOD weight (those working on the skill at lighter weight do the 5 quality reps) Min #2: 15 Shoulder

(Practice / Gymnastics) Warm-up: 15 min SOD  Deadlift – 1 x 3 80% > 1 x 1 85% > 1 x 3 82% > 1 x 1 88% > 1 x 3 83% 1 x 1+ 92% (20 min) WOD  3 Rounds: 5 Ring or Bar Muscle-Ups OR 10 Chest to Bar Pull-ups (both are

WOD CrossFit Games Open Workout 16.5 For Time:  21-18-15-12-9-6-3 Thruster (95/65 RX) (65/45 Scaled/Masters) (45/35 Scaled Masters) Bar Facing Burpees *If you are not registered for the 2016 CrossFit Games Open, the time cap for this workout is 16 minutes.*

(Practice / Lactate Threshold 8-12 min) Warm-up: (15 min) SOD  Pull-ups – 3 x 5 ^ and 2 x 3^ (15 min) WOD  3 Rounds: 1 Rope Climb20 Ab-mat Sit-ups1 Rope Climb10 Squat Cleans (115/75)