This workout is all about pacing. For most intermediate to high level athletes, there is no particular movement which will determine the outcome. Instead, the key is finding a challenging but sustainable pace and gritting it out. Controlling transitions and rest periods is crucial in this event. There are four transitions per round, so keeping them fast can be the difference between a mediocre effort and a top performance. – TZSTRENGTH Reebok CrossFit Games Open 16.1 16.1 AMRAP in 20 minutes: 25 ft. overhead walking lunge, 95/65# 8 burpees facing bar 25 ft. lunges 8 chest-to-bar pull-upsRead more

Strength Take 20 Minutes to establish a 5RM Bench Press Conditioning  3 Rounds with full recovery between each 500M Row 15 Kettlebell Swings (55/35)Read more

For strength, find the heaviest weight you can do for the complex. Focus on form and getting in the right positions before each movement. The jerk may be a push jerk or split jerk, your preference. The metcon is a straight-forward couplet of hang power cleans and handstand push-ups. HSPUs may be strict or kipping. Scale to pike box HSPUs or stink bugs if you need to. Strength Take 20 minutes to build up to a heavy complex of Hang power clean + power clean + jerk Conditioning 5 rounds for time: 8 hang power cleans, 135/95# 8 HSPUsRead more

For strength, alternate between back squats and toes-to-bar. Find a heavy weight that you can do for two reps on the squats and stay around that weight. Setup for the metcon at one end of the gym. Get into groups of about 3 people where you will all use the same weight. (Although this isn’t a team workout, it will help logistics) The first person will do 10 thrusters and then a suicide sprint. They rest as the other 2 or 3 people go. These thrusters should be strung together, so pick an appropriate weight.  Record your slowest round. Strength Alternating: 4×2 back squats (heavy) 4×10 toes-to-bar Conditioning 4 rounds: 10 UB thrusters, 95/65# 1 suicide sprint restRead more

This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. The athlete may use any ground-to-overhead technique (power snatch or clean and jerk) After the 15 reps, they will move back to the jump rope and begin the next round. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed. Strength 1RM Snatch CrossFit Open WOD 11.1 and 14.1: AMRAP in 10 minutes: 30 double unders 15 power snatches, 75/55# Masters: 65/45#Read more