Endurance: Long intervals
WOD:
5 rep-RFT of:
50-40-30-20-10 Thruster, 45/35
5-4-3-2-1 Rope climb
Category: . P.E. Women
Endurance: Short intervals
WOD:
AMRAP in 20 min:
Run, 400 m
20 GHD Sit-ups
10 Overhead Squats, 95/65 lbs
Endurance:
Four rounds, starting every two minutes: Sprint 200m
WOD: CrossFit Open 16.5:
21-18-15-12-9-6-3 reps for time of:
Thrusters, 95/65
Bar-facing Burpees
Endurance—short interval:
Hill sprints: 45 seconds run, 2:30 rest
WOD: CrossFit Open 16.4:
AMReps in 13 mins:
55 Deadlifts, 225 lbs
55 Wall Balls, 20 lbs, 10 ft
55 Row Calories
55 Handstand Push-ups
Endurance:
8 rounds:
30 seconds shuttle sprint
60 seconds rest
WOD:
21-15-9:
Burpee
Jumping squat to 45-lb plate
Kettlebell swing, 2/1.5 pood
For time:
1 round of:
100 double-unders
50 squats
25 push press, 95/55
Then, 2 rounds of:
60 double-unders
30 squats
15 push press, 95/55
Then, 3 rounds of:
40 double-unders
20 squats
10 push press, 95/55
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