CrossFit Open 16.2

CrossFit Bielefeld – CrossFit

Warm-up

1a: Warm Up #82 (Squat Clean) (No Measure)

3 Rounds Of:

10 Plate Clean & Jerks

10 Burpees to Plate

:30 Dragon Stretch Each Side

:30 Hang (Dead Pro. / Dead Sub. / Active)

Then:

2:00 Per Side Lat Smash With Ball

1b: Clean Warm Up (No Measure)

Barbell Clean Complex – Empty Bar, 5 Reps Of Each

Clean Grip Deadlift

Clean High Pull

Muscle Clean

Front Squat

Power Clean

Squat Clean

CrossFit Open

2a: CrossFit Games Open 16.2 (AMRAP – Reps)

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.

2b: CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

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Skill Practice

3: HandStand Practice

Handstand Hold:

Practice Lockout

Then, w./ 2 Spotters:

Into HS From Lunge Position First With:

One Leg Lifted

Kicking Up Themself

Kicking Up From Standing Position

Practice Balance – Hold Form & Tension