OPEN 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 95 lb.
Women use 65 lb.
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 65 lb.
Women use 45 lb.
Please visit http://games.crossfit.com/workouts/the-open for details on standards.
Strength
15 minute EMOM
1 Split Jerk, from the Rack
Start at 65% of your 1 RM and add weight every 2-4 minutes up to a heavy single.
Conditioning
Set a clock for 8 minutes.
At the start of every minute perform the following:
3 Pull ups
6 Push ups
9 Squats
Upon completion of the squats, complete as many thrusters as possible for the remainder of the minute. You will choose the weight for the thrusters. Once you begin you cannot remove weight from the bar, so choose wisely.
Multiply total thrusters by the weight used. Your score is total weight lifted.
Sweat Class
2 Min AMRAP/4 Min AMRAP/Full for time
Rest 2 minutes between AMRAPs
30 Double Unders
30 Kettlebell Swings (24/16)
30 Wall balls (25/16)
30 Burpees
30 Box Jumps (24/20)
30 Pull ups
Rest 2 Minutes
Strength
Power Snatch
Build to a Heavy Set of 2
Conditioning
EMOM x 12
Odd Minutes – 3 Power Snatch (75% of today)
Even Minutes – 40 Double-Unders
Sweat Class – 5PM
7 rounds of 30 seconds for Max Reps/30 seconds rest
(35 minutes)
1) Double Unders
2) 5 Toes to Bar plus ME Bar Hang
3) Box Jump with Step Down 24/20″
4) Kettlebell Swings 53/35#
5) Push Press 95/65#
Conditioning
5RFT:
9 Bar facing burpees
6 Thrusters 95/65#
3 Muscle ups
Sweat Class
7 rounds of 30 seconds for Max Reps/30 seconds rest
(35 minutes)
1) Double Unders
2) 5 Toes to Bar plus ME Bar Hang
3) Box Jump with Step Down 24/20″
4) Kettlebell Swings 53/35#
5) Push Press 95/65#
Conditioning
3 Rounds:
15 Pull-Ups
20 Box Jumps
25 Air Squats
400 Meter Run
Strength
3×3 Front Squat
OPEN 16.4
RX
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
SCALED
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups
Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
OPEN 16.4
RX
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
SCALED
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups
Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
TEENS 16-17
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target
Please visit http://games.crossfit.com/workouts/the-open for standards.
Happy St. Patrick’s Day
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