1. coaches choice

2. OTM 12

min1: row max cal in :30

min2: L-Sit ME in :45

3. 3 rounds

1 running lap

20 mountain climbers (ea)

16 db snatches (70/50)

1. coaches choice

2. 1rm deadlift

3. 15 amrap

15 DL (205/140)

15 HSPU (45 plate no ab mat, get lockout, pause at top)

50 DU

1. jerk skill work + 22 push-ups

2. push jerk: 5×3

3. 50 ring dips

40 hang cleans (115/80)

30 ring dips

20 hang cleans

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Six years ago when I opened CFRTE1 I never would of imagined the community becoming what it is. I have been very lucky to have all the coaches past and present that I have had to help build such an amazing community. The energy in the gym Friday Night was awesome. I challenged you guys to sign up for the open and you did and we went out with a bang. This Open was filled with first time bar muscle ups, PR Deadlifts, and tons of PR’s in general. I am so proud of everyone of you. Thank you for Kicking Ass day in and day out.
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1. dynamic + 22 push-ups

2. OTM 8

2 FS @ 85% of heaviest from last week

3. OTM 12

min 1: ME box jump over

min 2: 20 sdhp (75/55)

min 3: rest

WORKOUT 16.5

21-18-15-12-9-6-3 reps for time of:

Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

1. snatch work

2. snatch: build to heavy 1.1

3. 4 rounds

15 ttb

20 rks (53/35)

20 grasshoppers (each side)

1. coaches choice

2. 4 rounds

200m row

10 burpees bar hop

10 power cleans (115/85)

4-5min rest

(pc should be fast, goal unbroken)

1. Game + 22 push-ups

2. ring rows: 4×15

bench press: 4×5

3. 3 rounds

30 push ups (plates+ ab mat)

20 c2b

1. coaches choice + 22 push ups

2. Every :90 for 10rnds

2 front squats ascending

3. 10 amrap

15 med ball cleans

30 double unders

Workout 16.4
13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

M 225 lb. / 20-lb. ball
F 155 lb. / 14-lb. ball