S/S/S:

Clean & Jerk

8×2 @ 75% of 1RM

WOD:

Three rounds for time of:

Run 25 yards and back x 4 (touch line w/ hand)

15 Power Cleans (135/95)

10 Burpee over Bar

Scaling Options:

PC – 50% of weight used in C&J

X-tra:

3×15

Reverse Hyper Extension

WOD:

16 Min AMRAP

15 Kettlebell Swing (53/35)

10 Handstand Push Ups

5 Pullups

Scaling Options:

KBS – 35/25

HSPU – Seated OH press AHAP

Pull Ups – Supine Ring Rows

X-tra:

OH banded stretch x3 min per side

Tabata roll out

S/S/S:

Snatch

8X2 @ 75% of 1RM

WOD:

7 Rounds:

200M Run

5 Pull Ups

10 Alt KB Snatch (53/35)

Scaling Options:

Run- 250M row

Pull ups – Banded  strict pull ups

KB snatch – 35/25

CrossFit Open 16.4

video courtesy of the CrossFit Games

WOD:

16.4

13 Min AMRAP

55 Deadlifts (225/155)

55 Wall Balls (20/14)

55 Calorie Row

55 Handstand Push Ups

Scaled Option:

13 Min AMRAP

55 Deadlifts (225/155)

55 Wall Balls (20/14)

55 Calorie Row

55 Hand Release Push Ups

TIEBREAK
The scoring for this workout includes a tiebreak. At the end of the row,
time should be marked. When you submit your final result, your score
will be the number of reps completed. There will be another field in
which you will enter the elapsed time at which you completed the
55-calorie row. In the case where two athletes have the same score
(total number of reps), the athlete with the lower tiebreak time will be
ranked higher.

Movement Standards:

Deadlift

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.  Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No
bouncing.

Wall Balls

In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit
the specified target.  The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

Row

The monitor must be set to zero at the beginning of each row. The athlete or the judge may reset the monitor. The athlete must stay seated on the rower until the monitor reads 55 calories.

Handstand Push Up

Prior to starting you will need to establish the foot line for your handstand push-up. Stand facing the wall on the same surface
your hands will be on, with your feet at hip width and your toes touching the wall. While standing tall, reach your hands over your head with your elbows straight, shoulders extended and your thumbs touching.  From here, mark the height of your wrists, then measure down 3 inches and create a line on the wall. Mark your line with a permanent marker, chalk or tape. Judges may restore the line between rounds as needed.  Each handstand push-up begins and ends with the heels in contact with the wall and above the pre-marked line. The athlete may place their hands however they choose, as long as their heels are above the line.  At the bottom, the athlete’s head makes contact with the ground. If the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates. The feet do not need to remain in contact with the wall for the entire movement, but must touch above the line at the beginning and end of each rep. Kipping is allowed.

Hand Release Push Up (Scaled Only)

A straight body position must be maintained throughout the movement. No snaking, sagging or pushing up from the knees is allowed. The elbows must be locked out at the top with the feet no wider than shoulder width.  At the bottom, the chest (nipple line or above) must touch the floor and the hands must be lifted.

S/S/S:

Front Squat

3X5

Increase weight each set

Less sets than the 5X5 week, so shoot for heavier loads each round

WOD:

6 Rounds For Time

12 Hang Power Cleans 95/65

4 OHS 95/65

4 OH Lunges 95/65

12 Abmat Situps

Highly suggest keeping a god hook grip on the hang PCs

Scaling Options:

Bar weight – as needed

Ab mat sit ups – Feet anchored

X-tra:

3×15

Back Extensions on GHD

Super Squat Hip Sequence

WOD:

“Helen”

3 Rounds:

400M Run

21 KB Swings (53/35)

12 Pull Ups

Compare to 2Sept2015  

Time for a good retest of a great Benchmark.  Look up what your previous PR is and smash it!

Scaling Options:

400M run – 500M Row

KBS – 35/25

Pull Ups – Supine Ring Rows

X-tra:

EMOM for 10 min

Odd – 5 KB snatch (53/35) per arm

Even – 5 T2B unbroken

Roll out forearms x 2 min per

S/S/S:

Bench Press

5X5

Increase weight each set

WOD:

Partner WOD – Teams of 2

5K row for time

Every 2 minutes, switch who is rowing

Make transitions quick!  Get used to loosening the feet straps in one quick move.  Goal should be sub 20 min.  Under 15 is amazing.  Use the rest time to get ready for a 500M sprint every time.

X-tra:

4×12 Ring Push ups w3 sec hold at bottom

Tricep mash on bar x 2 min per arm

WOD:

pics and video courtesy of The CrossFit Games

CrossFit Open 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches (75/55)
3 bar muscle-ups

Post Scores here and on the Games website (if you registered)

NOTES
This workout begins with the barbell on the floor and the athlete
standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10
power snatches, then move to the pull-up bar to perform muscle-ups.
After 3 reps, the athlete will move back to the barbell and begin their
next round.
Your score will be the total number of repetitions completed within
the 7-minute time cap.
TIEBREAK
The scoring for this workout includes a tiebreak. At the end of each
round, time should be marked. When you submit your final result,
your score will be the number of reps completed. There will be
another field in which you will enter the elapsed time at which you
completed your last full round. In the case where 2 athletes have the
same score (total number of reps), the athlete with the lower tiebreak
time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time
remaining. If you are using a countdown timer, you must convert to
elapsed time before reporting your score. For this reason, it is recommended
you set your clock to count up.

Scaled Option:

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches (45/35)
5 jumping chest-to-bar pull-ups

Movement Standards:

Power Snatch – The barbell begins on the ground and must be lifted overhead in one smooth motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. No part of the body other than the feet may touch the ground during the repetition.

For divisions that use an empty barbell, or if plates smaller in diameter than standard bumper plates are used, each
repetition must begin with the barbell clearly below the knees.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over
the middle of the body. This is not a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders
and then lifted overhead is a “no rep.” A power snatch, muscle snatch, split snatch, or squat snatch is permitted, so long as all
requirements are met.

Bar Muscle Up:

In the bar muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet
off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels
may not rise above the height of the bar during the kip.

At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders
over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar.

Jumping Chest To Bar Pull Up (Scaled Only):

For the jumping chest-to-bar pull-up, the bar should be at least six inches above the top of the athlete’s head when standing
tall. The athlete may need to use plates or other stable platforms to decrease the distance between the top of the head and
the bar.

At the bottom, the athlete must lower himself or herself so the arms are fully extended.

At the top, the chest must clearly come into contact with the bar below the collarbone.

For those looking for a good bar muscle up progression to help prep, start here on Gymnastics WOD and watch all three parts.

S/S/S:

Three second pause Deadlift (right below knee)

5X2

Increase weight each set

Video courtesy of Jonathan Lwowski.  In the pause, don;t let your back relax or shoulders slump forward.  Hold the position tight!

WOD:

5 rounds:

400m Run

15 Hang Power Snatch (115/75)

Scaling Options:

400M run – 500M row

Power Snatch – 95/65

X-tra:

3 Rounds Not For Time:

20 Glute-Ham Raises

20 GHD sit ups

Video courtesy of Rogue Fitness.  For those who forgot what Glute-Ham Raises looked like.  If you’re butt, hamstrings, and calves don;t feel like cramping at the end of those, you’re doing it wrong.

WOD:

For time:

40 Push Press (95/65)

30 Cal Assault Bike(or rower if not available)

30 Front Squats (95/65)

30 Cal Assault Bike(or rower if not available)

20 Thrusters (95/65)

30 Cal Assault Bike(or rower if not available)

Scale Options:

Bar Weight – 85/65, 75/55

X-tra:

Olympic Wall Squat (2 mins)

Pigeon Pose off a box (2 mins)