Strength
7 sets of 5 Power Snatch (every 1:45)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.
WOD
"Dickies Arena"
5 Rounds For Time:
200m Run
10 Burpee Pull Ups
Strength
Back Squat:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"The Magic School Bus"
10:00 Amrap
3-6-9-12-15. . .
Burpee Pull Up
Box Jump Over 30"/24"
Strength
Bench Press
10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
WOD
"Brandon Lake"
4 sets:
3:00 AMRAP
500/400m Row
Max Bar Muscle Ups (Or Scale Burpee Pull Ups)
-rest 1:00 between sets-
*Score is total muscle ups or pull ups
CrossFit Open 23.2A:
Complete as many reps as possible in 15 minutes of:
5 Burpee Pull-Ups
10 Shuttle Runs (1 rep = 25 ft out/25 ft back)
*Add 5 Burpee Pull-Ups after each round.
CrossFit Open 23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max Thruster (from the floor)
