Weightlifting
Deadlift (65%x5x5)
(15min)
Warm ups: 40%x5, 50%x5
Warm ups: 40%x5, 50%x5
Gymnastics
Bar Muscle-ups (AMRAP 3 )
(7min)
Once you finish the deadlift, proceed to practice Bar Muscle ups, 3 Min clock will start at minute 4. If you have bar muscle up, go for 3 minute am rap, if you don’t, keep working on bar kipping. Kipping pull ups.
Once you finish the deadlift, proceed to practice Bar Muscle ups, 3 Min clock will start at minute 4. If you have bar muscle up, go for 3 minute am rap, if you don’t, keep working on bar kipping. Kipping pull ups.
Metcon
CrossFit Games Open 16.2 (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
(20min cap)
Originally there are 4 minute cap per each round, but we will not do that. Time cap is 20min, try to go as much as you can.
Some RX weights are very heavy, you can scale it, but you have to add weight each round.
http://games.crossfit.com/workouts/the-open
Originally there are 4 minute cap per each round, but we will not do that. Time cap is 20min, try to go as much as you can.
Some RX weights are very heavy, you can scale it, but you have to add weight each round.
http://games.crossfit.com/workouts/the-open
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