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(Practice / Metabolic Conditioning) Warm-up: (15 min) SOD  3 x 15 GHD Weighted Sit-up and 3 x 10 GHD Weighted Hip Extensions (12 min) WOD For Time: 1000m ROW20 Barbell Thrusters (45/35)20 Ring Rows or BB Inverted Rows (based on equipment – preferred ring rows) 800m RUN15 Thrusters (45/35)15 Ring Rows or Barbell Inverted Rows […]

(Practice / Glycolytic 2-5 min bursts) Warm-up: (15 min) SOD Jerks (Split or Push) 3 x 2^, Remainder of time complete sets of 1^ (15 min) WOD 1  7 min ladder 2, 4, 6, 8…Power Cleans (155/105)Sit to stand Box Jumps (30/24) 3 min rest WOD 2 7 min ladder 2, 4, 6, 8…Toes to

(Practice / Gymnastics) Warm-up: (15 min) SOD  Back Squat – 4 x 5 75% and 2 x 1 88-90% (20 min) WOD 8 min AMRAP10 Barbell Push Press (95/65)10 Barbell Front OR Back Rack Lunges (95/65) OR  Redo 16.4 (Post 16.4 – get your back squats in)  

WOD and CrossFit Games Open 16.4 Workout 13-min. AMRAP  RX 55 Deadlifts (225/155)55 Wall-ball Shots (20/14)55 Calorie Row55 Handstand Push-ups Scaled 13-min. AMRAP:55 Deadlifts (135/95)55 Wall-ball Shots (20/10)55 Calorie Row55 Handstand Push-ups

(Practice / Metabolic Conditioning) Warm-up: (15 min) SOD Front Squat – 3 x 5 75% (16 min) WOD  18 min AMRAP50 Double Unders/High Singles (OR 15 dub attempts)20 Palm Release Push-ups30 Lateral Skater Jumps (per leg)400m Run

(Practice Glycolytic 2-5 min bursts) Warm-up: (15 min) SOD  Strict Overhead Press – 4 x 5 75% and 2 x 1 88-90% (20 min) WOD  Every minute on the 3rd minute for 15 minutes (5 rounds) (70-75% of weakest movement) 1 Power Snatch > 1 OHS (70% 1RM) > 1 Squat Snatch > 100m Jog

(Practice/Gymnastics) Warm-up: (15 min) SOD Back Squat – 4 x 5 75% and 2 x 1 88-90% (20 min) WOD Tabata these skills (each skill/movement is done all 8 rounds and then move to the next movement) 1st: Russian KB Swings (53/35)2nd: Hollow Rocks3rd: KB/DB Alternating Lunges (53/35) 4th: KB Turkish Get-ups (Wt. = athlete’s choice)

(Practice/Lactate Threshold 8-12 min) Warm-up: (15 min) SOD Deadlift 4 x 5 75% and 2 x 1 88-90% (18 min) WOD 1 AMRAP 7 OR 16.3 Make-up/redo10 Power Cleans (95/65)10 Box Jump Overs (24/20) 2 min rest WOD 2 AMRAP 7 OR 16.3 Make-up/redo30 Double Unders10 Thursters (95/65)

CFIS WOD and CrossFit Games Open Workout 16.3 WORKOUT 16.3 Rx’d Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches3 Bar Muscle-upsMen use 75 lb. Women use 55 lb. WORKOUT 16.3 Scaled Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches5 Jumping Chest-to-bar Pull-upsMen use

 (Practice / Glycolytic 2-5 min) Warm-up: (15 min) SOD Front Squat 3 x 5 75% and 1 x 1 88-90% (15 min) WOD AMRAP 430 Lateral Barbell Burpees, Max Snatches (95/55) in Remaining Time(Scaled = 20 burpees)*Rest 4:00 AMRAP 420 Lateral Barbell Burpees, Max Snatches (135/75) in Remaining Time(Scaled = 15 burpees)*Rest 4:00 AMRAP 410