Strength:

Back Squat:

• 5 X 5 @ 8-9 RPE ( roughly 70-85% of previous 3RM, make small progress in load from set to set, leading to last set at a 9 RPE)

Conditioning:

8 minute AMRAP:

• 5 Deadlifts at 70% of 1 rep max. [Max Load 275# male, 183# female]
• 10 Box Jumps(30/24), (24/20), (18/12)

Coleen tackling 16.1 with C2B pull ups.

Strength

A. 10 minutes to establish heaviest Snatch possible.

B. 10 x 1 every :30 using 75-80% of A.

Conditioning

Complete for time:

800m Run

-Rest 2 minutes-

21-15-9:

• Push Press (135#/93#, 115#/73#, 95#/63#)
• Toes-2-Bar

-Rest 2 minutes-

800m Run

For those of you who completed 16.1 on Friday, well done! Standings for the Team Bc vs. Team Hatch Challenge will be posted Monday.  If you have not completed 16.1, you will have time to do so during class on Saturday, open gym on Sunday (8am-10am) or Monday if need be.

Team WOD

Teams of three – 20 minute AMRAP – Continue up the ladder, going as far as possible:

Reps of 5-10-15-20-25 etc..

• Calorie Row
• Kettlebell Swings (60#/44#)
• Hollow Rocks

This will be follow the leader style. Once partner A completes the 5 calorie row, Partner B will hop on the rower to complete his/her 5 calorie row. Partner C will follow Partner B.  Teammates may not be working at the same station.  Continue up the ladder, adding 5 reps per round until the 20 minutes is up.

Workout 16.1

ADVANCED

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. Overhead Walking Lunge (95#/63#)
8 Bar Facing Burpees
25-ft. Overhead Walking Lunge
8 Chest-to-Bar Pull-ups
*For those competing in the CrossFit Games Open, this includes Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17

INTERMEDIATE

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. Front Rack Lunge (45#/33#)
8 Bar Facing Burpees
25-ft. Front Rack Lunge
8 Jumping Pull-ups
*For those competing in the CrossFit Games Open, THIS IS THE SCALED VERSION for Scaled Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Scaled Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17

SCALED

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. Walking Lunge
8 Plate Burpees (45#/35#)
25-ft. Walking Lunge
8 Jumping Pull-ups
MASTERS

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. Overhead Walking Lunge (65#/45#)
8 Bar Facing Burpees
25-ft. Overhead Walking Lunge
8 Chin-Over-the-Bar Pull-ups

*For those competing in the CrossFit Games Open, THIS IS THE RX’D VERSION for Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+

SCALED MASTERS

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. Walking Lunge
8 burpees
25-ft. Walking Lunge
8 Jumping Pull-ups

*For those competing in the CrossFit Games Open, this includes Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+