MONDAY METCON CrossFit Games Open Workout 16.1 20 minute AMRAP: 8 overhead alternating stationary lunges (95/65 lbs), 8 lateral burpees over the barbell, 8 overhead alternating stationary lunges (95/65 lbs), 8 chest to bar pull ups
TUESDAY STRENGTH Push press 5-5-5-5-5. *build to a challenging set of 5. *warm up sets: EB 5, 2-2-2 (building). *perform a set every 2:30 METCON 12 Minute AMRAP: 6 Rowing push ups (50/35 lbs), 12 American Swings (53/35 lbs) 18 wall balls (20/14 lbs)
WEDNESDAY SKILL WORK The Ring Muscle Up METCON For time: 150 double under buy-in, Then… 3 rounds 15 deadlift (225/155 lbs), 20 box jumps *Scale for double unders: 2:30 of practice OR 300 singles WEIGHTLIFTING (6:30 – 7:30PM) A) Technique Primer: 7 light sets of: 2 tall cleans + 2 pause front squats *pause for 2 seconds in the bottom of each front squat. B) Every 2:00 x 10 building sets of: 1 power clean + 1 hang clean + 1 clean + 1 split jerk
THURSDAY METCON Row a 5k time trial ACCESSORY Ring Plank 5×30-60 seconds *rest as needed between sets
FRIDAY SKILL WORK The bar Muscle up METCON CrossFit Games Open Workout 16.3 7 minute AMRAP: 10 power snatches, 3 bar muscle ups RX: 75/55 lbs Masters RX 55+: 65/45 lbs + 5 C2B pull ups *Scaling options for bar muscle ups: A. 5 chest to bar pull ups B. 5 chin over the bar pull ups C. 5 jumping chest to bar pull ups D. 5 jumping pull ups
SATURDAY: METCON Teams of 2: A: 10 minute AMRAP 20 alternating dumbbell snatches (50/35 lbs), 10 lateral burpees over the dumbbell *one partner completes the entire round, while the other rest. Immediately into… B: 10 minute AMRAP Row 150 meters, 12 dumbbell front rack alternating lunges (50/35 lbs) *one partner completes the entire round, while the other rest. Immediately into… C. 10 minute AMRAP: 10 dumbbell power cleans (50/35 lbs), 15 wall balls (20/14 lbs) *one partner completes the entire round, while the other rest. **There is one big score, consisting of the total number of completed rounds from A,B & C.