CrossFit Open 16.1

​Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb. (43kg)
Women lunge 65 lb. (29,5kg)

A.
 15 minutes of gymnastics progression.  *Muscle up progression*.

B.
 7 rounds of:.
 14 Walking Lunges
 7 Burpee Broad Jumps
200m Weighted Run (45/35Lbs.)

A.
For reps:
Pull-up ladder (RX = kipping pull-ups)
1 pull-up the first minute, 2 pull-ups the second minute and so on until you can no longer finish.

Rest 5 min.

B.
For reps:
Front Squat ladder @bodyweight
1 FS the first min, 2 the second, etc.

A.
 Bench Press
 10-8-6-4-2-1 
 Rest 1 minute between sets. Build to a heavy rep for the day.

B.
 Every minute, on the minute, for 10 minutes:
 Snatch x 1 rep

Build over the course of the 10 minutes to today’s heavy – not necessarily a 1-RM.

C.
Alternating EMOM 12 minutes :
 Odd minutes - 14 American Kettlebell Swings (24/16)
 Even Minutes - Max Abmat situps

Score is total Abmat situps completed. 

A.
 Back Squat
 *Set 1 – 4 reps @ 70%
 *Set 2 – 3 reps @ 80%
 *Set 3 – 2 reps @ 85%
 *Set 4 – 1 rep @ 90%
 *Set 5 – 1 rep @ 95%
 *Set 6 – 1 rep @ 101%            
Rest 1 minute between sets.

B.
 Every minute, on the minute, for 10 minutes:
 Clean x 1 rep

Build over the course of the 10 minutes to today’s heavy – not necessarily a 1-RM.

C.
CrossFit Games Open Event 11.3
 Complete as many rounds and reps as possible in 5 minutes of:
 Squat Clean (75/50)
 Jerk (75/50)

Check out the 11.3 results from the 2011 Games here.

A.
 20 minutes to find a Heavy Snatch for the day
 
B.
In teams of 2, complete as many rounds and reps as possible in 18 minutes of:
15 Power Snatch (60/40)
15 Back Squats
15 Burpees
15 Push Press
15 Front Squats
Partners can split reps however they like.

A.
 15 minutes of gymnastics progression.  *Kipping progressions. Bar or Ring. Working toward CTB efficency.*
 
B.
CrossFit Open Workout 14.5

MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees
 
 WOD Description : http://games.crossfit.com/workouts/the-open/2014

A.
 15 minutes of gymnastics progression.  *Muscle up progression*
 
B.
"Thunderstruck":
 RX - Strict press @ 30/15 kg
WOD is performed to AC/DC's Thunderstruck.  Athletes will begin with the bar in the front rack postion.  As the song plays, everytime you hear "Thunderstruck" athletes will perform a strict press or push press if a MOD is needed.  Bar stays in the front rack for the duration of the song.  Another mental test!!
 
 C.
 For time:
 Row 500m
 50 Ground to Overhead (60/40)