200M run w/med ball

10 Front Squats w/med ball

10 med ball deadlifts

10 med ball push press to target

5 Wall Ball Shots

3 Wall Walks

Barbel warmup:

With an empty bar, perform 5 reps of, Good mornings, Back Squat, Press, Push Press, Push Jerk, Split Jerk, Deadlift



Split Jerk


Increase weight ea set

Video courtesy of Catalyst Athletics.  Second time hitting our split jerk.  Make sure you’re in the right position to do the Jerk before going into the movement.  After that, attack each rep.  Our sets drop to 3 this week, so aim to go heavier each set than you did last time.


“CrossFit Open 16.4”

13 Min AMRAP:

55 Deadlifts (225/155)

55 Wall Balls (20/14)

55 Calorie Row

55 Handstand Push Ups

Video courtesy of The CrossFit Games.  Today’s journey through past Open WODs takes us to 2016 for 16.4.  With only 13 Min in this one, got to keep it at a good pace, but don’t try to go unbroken.  Manageable chunks.  Break before you hit failure, especially on the HSPUs.



Scaling Options:

13 Min AMRAP:

55 Deadlifts (225/155)

55 Wall Balls (20/14)

55 Calorie Row

55 Hand Release Push Ups

Scale movements/weight as needed


Cool Down:

Roll out whole back – 2 Min


Banded Bully Stretch – 1 Min per side



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