CrossFit Open WOD 16.4

RX Division

AMRAP in 13m of:
55 Deadlifts @ 225/155#
55 Wall Balls @ 20/14# to 10’/9′
55 Calorie Row
55 Handstand Pushups

Scaled Division

AMRAP in 13m of:
55 Deadlifts @ 135/95#
55 Wall Balls @ 20/10# to 9′
55 Calorie Row
55 Hand Release Pushups

I did the scaled division and made it through 25 calories on the row, so my score was 135.

WOD

A) High Bar Back Squats 5×3
Add 5-10# from last Thursday, and use the same weight across in every set

115 all the way across

B) Hip Extensions
2 sets of 12-15 reps
Increase difficulty from prior weeks by adding reps or changing hand position

3 sets of 15 reps

WOD

A) Squat Clean Triples
20 min to a 3RM

65-70-75-80(1)-75

B) Double KB Lunges – Heavy
3 sets of 12 reps (alternating, 6 each leg)
*rest 2:00 between sets
**compare to 12/3/15 or 2/6/16

35# / 54# / 54#

WOD

AMRAP in 4m of:
3 Push Jerks @ 155/105#
6 Pullups

–Rest 2 min, then–

AMRAP in 4m of:
6 Hang Power Cleans @ 155/105#
6 Box Jumps @ 30/24″

–Rest 2 min, then–

AMRAP in 4m of:
12 Deadlifts @ 155/105#
6 Burpees

*score = total reps across all AMRAPs

65# / 20 inch box / blue and red bands on pullups

125 reps

WOD - CROSSFIT OPEN 16.3

My first ever CrossFit Open workout!

Open Workout 16.3

RX’d Division:

AMRAP in 7m of:
10 Power Snatches @ 75/55#
3 Bar Muscle-Ups

Scaled Division:

AMRAP in 7m of:
10 Power Snatches @ 45/35#
5 Jumping Chest-to-Bar Pullups

I did the scaled version and did 56 reps.

WOD

30 minutes to complete for load:
Press 3-3-3-3  45-55-60-65
Push Press 2-2-2-2 65-70-75-80
Push Jerk 1-1-1-1 80-85-85-85

WOD

A) High Bar Back Squats 5×3
Add 5-10# from last Thursday, and use the same weight across in every set

105#

B) Hip Extensions
2 sets of 12-15 reps

Did 2 sets of 15 reps.