A) E3MOM x 5 sets:
– 10 DB floor press @ 2111
– 10 DB single arm high pulls @ 2111 (5/side)
– 10 DB Romanian deadlifts @ 2011
B) Every 6 min x 4 sets @ 80-90%:
– 500m row
– 400m run
– 30-50 double unders
WOD
Open Skill Prep
A) Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – muscle-up + 2 dips x 2-4 reps
OR low ring muscle up progression + dip catch & extension x 3-5 reps
Station 2 – strict HSPU x max reps (get at least 10)
OR 3-5 wall walks – stay in hollow position
Station 3 – L-sit x 30-45 seconds accumulated
B) Every 4 min x 4 sets at open pace:
– 21 cal row
– 15 overhead squats (95/65, 85/55, 75/45, 65/35)
– 9 toes to bar
*Keep OHS at a weight that you can go unbroken.
*Sub front squats if OHS aren’t in your wheelhouse yet.
A) E3MOM x 12 minutes (4 sets)
– power clean TnG clusters 2.2.2
*R10S between clusters – build heavier than last week
B) Every 4 minutes x 3-4 sets for speed and efficiency:
– 10 hang power cleans
– 10 shoulder to overhead
– 10 burpees over the barbell
R2-3M between sets.
*Pick a weight and build if able but keep it sharp and quick. Start light.
*Try for the same split time every set.
C) 2-3 sets for efficiency:
– 20 elevated banded march
– 20 reverse snow angel (keep hollow position)
A) EMOM x 5 sets – front squat
set 1: 3 @ 60%
set 2: 2 @ 65%
set 3: 2 @ 70%
set 4: 1 @ 75%
set 5: 1 @ 80%
+
E2MOM x 4-5 sets
set 6: 1 @ 85%
set 7: 1 @ 85-90%
set 8: 1 @ 95%
set 9: 1 @ 95+% (optional)
set 10: 1 @ 95+% (optional)
B) 5 rounds for time:
– 200m run
– 14 wallballs (20/14)
– 7 CTB pull-ups
A) 17.1 movement prep and warm-up
B) Workout 17.1
For time:
– 10 dumbbell snatches (50/35)
– 15 burpee box jump-overs (24/20″)
– 20 dumbbell snatches
– 15 burpee box jump-overs
– 30 dumbbell snatches
– 15 burpee box jump-overs
– 40 dumbbell snatches
– 15 burpee box jump-overs
– 50 dumbbell snatches
– 15 burpee box jump-overs
Time cap: 20 minutes
C) Cool down
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A) E3MOM x 15 min (5 sets)
– 6-8 L-seated DB overhead presses @2111
– 6-8 supinated bent over BB rows @2111
– 12 KB/DB death march
B) E5MOM x 4-5 sets @ 90%:
– Run 400m
– 10 burpee pull-ups
– 20-40 double unders
A) Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – muscle-ups with pause at receiving and pause at full extension x 2-5 reps
OR low ring muscle up progression + dip catch & extension x 3-4 reps
Station 2 – handstand walk x 30ft
OR 3-5 walk walks – stay in hollow position
Station 3 – L-sit x 30-45 seconds accumulated
B) Every 6 minutes x 3-4 sets all out:
– 20/15 cal row
– sled sprint drag down and back
– 100m sprint
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A) E3MOM x 9 minutes (3 working sets)
– power clean TnG clusters 3.3.3
*R10S between clusters – build each set
B) AMRAP in 2 minutes:
– 8 Deadlifts (225/155, 185/125, 155/105, 135/95)
– 8 burpees over the barbell
Rest 2 minutes, and then…
AMRAP in 2 minutes
– 6 power cleans (185/135, 155/105, 135/95, 115/75)
– 6 CTB pull-ups
Rest 2 minutes, and then…
AMRAP in 2 minutes:
– 4 shoulder to overhead (155/105, 135/95, 115/75, 95/55)
– 4 toes to bar
Rest 2 minutes, and then repeat for a second full set.
Sign up for the CrossFit Open starting February 23rd! (click link)