You’ll have 4 minutes for each couplet. For instance, you will have 4 minutes to complete a 500m row and then as many rope climbs or pulls as possible in the remaining time. Then you’ll rest 4 minutes. Then you’ll have 4 minutes to complete 100 double unders and as many dumbbell snatches (alternating arms) as possible in the remaining time. Then you’ll rest 4 minutes. Continue to finish the 500m row/burpees and 100 double unders/KB swings in the same fashion. You’ll have a separate score for each (rope climbs, DB snatches, burpees, and swings) If 100 double unders is out of reach for you, then stop at 2 minutes and move on to the max effort portions. For those who are going to repeat 16.2, you must have a judge. Since the regular WOD is built off 4 minute sections, it should be easy to keep time for yourselves....Read more

Strength 5RM Deadlift Conditioning AMRAP in 15 minutes: 1 pull-ups 1 wall balls, 20/14# 1 push presses, 95/65# 2 pull-ups 2 wall balls 2 push presses 3,3,3..4,4,4..etc. For strength find a 5RM deadlift – use a double overhand grip if you’d like to improve your pulling strength for the clean. Then for the metcon, setup a bar and wall ball for the ascending ladder. You add a rep per round and score it as rounds + reps.Read more

CrossFit Thermal – CrossFit Strength Deadlift (5RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 15 minutes: 1 pull-ups 1 wall balls, 20/14# 1 push presses, 95/65# 2 pull-ups 2 wall balls 2 push presses 3,3,3..4,4,4..etc.Read more

Although the cleans are challenging, much of this workout is about managing the toes-to-bar correctly. Stay within your capacity, breaking sets as needed but keeping rest disciplined, so that you are able to maintain your pace across rounds. These are going to add up fast. By the time you get to the fourth round, you’ll have already done seventy-five reps. That’s no joke. TZ Strength Reebok CrossFit Games Open 16.2 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round 4 – 9 @ 275# / 175# *Round 5 – 7 @ 315# / 205# Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish. AMRAP – Reps  Read more

Strength Take 20 minutes to find your 3 RM Push Press Conditioning For Time 2 Rounds 30 Box Jumps 30 V-ups 30 KB Swings (55/35) 30 Goblet Squats (55/35) 30 Double UndersRead more