Fitness

A) E2M x 8 sets

Odd sets:

– 8/side staggered stance DB Romanian deadlifts

*Show control on descent

Even sets:

– 8-12 BB strict press (from floor)

– 16 alternating KB gorilla rows

B) 15 min AMRAP:

– 2 SA DB power clean + push press (1/arm)

– 4 hanging knee raises

– 6 air squats

– 20 single unders

*Increase PC+PP by 2 reps each round

Performance

A) E2M x 8 sets

Sets 1-4: 1 clean + 1 push press + 1 split jerk

Sets 5-8: 1 clean + 1 split jerk

B) 15 min AMRAP:

– 1 power clean + push jerk (135/95)

– 5 toes to bar

– 7 air squats

– 21 double unders

*Increase PC+PJ by 1 rep each round

*RX+ use 155/105

Fitness

A) E3M x 6 sets:

– 3 back squats (sub box squat)

After odd sets…

– 10/side half kneeling banded lat pull-down + side bend

After even sets…

– 10-15 DB floor press w/ pause

B) E5M x 3-5 sets:

– 400m row or 800m bike

– 12 plate ground to overhead

– 12 plate hold or prisoner walking lunges

Performance

A) E3M x 6 sets:

– 3 back squats @ 1-2 RIR

*Should be around 80-85+%. Heavier than last week.

B) E5M x 3-5 sets:

– 500m row or 1000m bike

– 12 plate ground to overhead (45/25)

– 12 plate overhead walking lunges

Fitness & Performance

3-3.5 sets total:

5 min clock

– 800m run

– AMRAP burpee + pull-ups in remaining time

R2.5M

5 min clock

– 9 RKB swings (53/35)

– 6 goblet squats (DB or KB)

– 6/side DB SA push press (35/20)

– 18 double unders

R2.5M

Fitness

A) E3M x 6 sets:

– 4 BB bench press

– 3 negative pull-up

*Sub BB bench with DBs at 53X1 tempo

B) E2M x 8-12 sets

Odd: 12/9 cal row + 9-12 double KB deadlifts 

Even: 12/9 cal row + 9-12 push-ups (elevate to scale)

Performance

A) E3M x 6 sets:

– 4 bench press @ 1-2 RIR

After odd sets…

– 3-5 strict pull-ups (weighted if able)

After even sets…

– 10/side shoulder external rotations

*Should be around 70-80+% and heavier than last week

B) E2M x 8-12 sets

Odd: 15/12 cal row + 12 double KB deadlifts (53/35s)

Even: 15/12 cal row + 15/12 push-ups

Fitness & Performance

A) E4M x 4 sets:

– 8/side front foot elevated split squats

– 8-12 seated DB press

– 8-12/side bent over KB/DB rows

Fitness

B) E2M x 8-12 sets:

– 9-12 wallballs (20/14)

– 6 hanging knee raises / lemon squeezes

– 6 alternating box step-ups

– 6 box dips

Performance

B) E2M x 8-12 sets:

– 12 wallballs (20/14)

– 6 toes to bar

– 6 box jump overs (24/20”)

– 6 ring dips

Fitness

For time with a partner:

– 800m row

– 80 RKB swings (53/35)

– 80 push-ups

– 800m row

– 80 air squats

– 80 ring rows

– 800m row

– 80 abmat sit-ups

– 80 single unders

– 800m row

*Sub 2K bike or 800m run

Performance

For time with a partner:

– 1000m row

– 100 RKB swings (53/35)

– 100 push-ups

– 1000m row

– 100 air squats

– 100 ring rows

– 1000m row

– 100 abmat sit-ups

– 100 double unders

– 1000m row

*Sub 2K bike or 800m run

CrossFit Open Workout 25.2

For time: 

– 21 pull-ups 

– 42 double-unders 

– 21 thrusters (weight 1) 

– 18 chest-to-bar pull-ups 

– 36 double-unders 

– 18 thrusters (weight 2) 

– 15 bar muscle-ups 

– 30 double-unders 

– 15 thrusters (weight 3) 

Time cap: 12 minutes 

Rx’d: (Ages 16-54) 

♀ 65, 75, 85 lb (29, 34, 38 kg) 

♂ 95, 115, 135 lb (43, 52, 61 kg) 

Scaled: (Ages 16-54) 

♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 45, 55, 65 lb (20, 25, 29 kg)

♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 65, 85, 105 lb (29, 38, 47 kg) 

Masters 55+: 

♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | 45, 55, 65 lb (20, 25, 29 kg) 

♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | 65, 85, 105 lb (29, 38, 47 kg) 

Scaled Masters 55+: 

♀ Jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups | single-unders | 35, 45, 55 lb (15, 20, 25 kg) 

♂ Jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups | single-unders | 45, 65, 85 lb (20, 29, 38 kg)

B) 3 sets for quality:

– 6-8/side KB TGUP sit-ups (tough)

– 10 reverse snow angels (unweighted or 2.5s/hand)