Push Press 3-3-3-3-3
Push Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Runs and Air Squats
4 rounds for time of:
Run 400m
50 Air Squats
Photo by @robcwilson
The “Spirit of the Open” award is chosen by both Michelle and I and is someone who embodied any or all of the aspects of community, perseverance, teamwork, sportsmanship, and selflessness each week of the Open. It’s not necessarily about completing all of the Open workouts, overcoming an obstacle or achieving the most PR’s. To us it is someone who each week is constantly helping others, judging wave after wave (after wave), encouraging or cheering others, and setting a positive example in how they tackle the Open. While there are really so many who fit this criteria; we had to pick one who exemplified this the “most” to us.
We are happy to announce our “Spirit of the Open” winner for the 2016 CrossFit Games Open is Michael Malan. He more than earned it. He helped each and every week across the board, judging in multiple classes on both Fridays, Saturdays and some Mondays (and even running people upstairs by himself for the logistical nightmare that was 16.1). From organizing to cleaning up he was always there to pitch in. All with a smile on his face. His approach to his first Open was balanced in tackling the workouts and smartly deciding when to scale or not while still devoting time to helping out all across the gym. We appreciate your “Open Spirit”!
Michael’s prize is a $30 Gift Certificate to Rogue Fitness!
16.5 Workout Breakdown and Analysis
3 RFT: Power Snatches, Runs, Handstand Push-ups and Muscle-ups
Every 1 min for 10 mins: Clean
2 RFT: Double Unders, Overhead Squats, Pull-ups and Runs
Bench Press : 3 Rep Max
Power Snatch 1-1-1-1-1
Every 1 min for 10 mins: Strict Pull-up
Shoulder Press 3-3-3-3-3