W.O.D.

OPEN GYM: 8 AM – 10 AM

In Teams of 2 (1 working / 1 resting)

I go, you go style

AMRAP 12

6/5 Cal Row

5 Hang Power Cleans (95/65)

4 Thrusters (95/65)

4 Minute Rest

AMRAP 12

5 Burpees over Bar

4 Hang Power Snatch

3 Overhead Squats

*Athletes will complete a round by his/herself as fast as possible, then rest while partner does an entire round by his/herself.

*Depending on class size, some may be switching which AMRAP they do first/second

___________________________________________________________

Intensity is the name of the game today. Pick a barbell you know you can move without breaking and get after it HARD. No thinking, no complaining, just move.

Part 1:

12-15 Minutes:

Muscle Up Work

Part 2:

Crossfit Open 15.3

AMRAP 14

7 Ring Muscle Ups

50 Wall Balls

100 Double Unders

_____________________________

A popular trio of movements that has shown up in the crossfit open THREE times in it’s 8 year history. It is lethal if you don’t know where your capacity is at all three movements respectively. Be smart…avoid the failure stage.

From 0:00 – 12:00

1 Hang Power Clean

Rest 10 Seconds (Drop bar)

1 Power Clean

*Record heaviest

From 15:-25:00

“Crossfit Open 13.2”

AMRAP 10

5 Shoulder to Overhead (115/75)

10 Deadlifts (115/75)

15 Box Jumps (24/20)

______________________________________________

Pull some heavy weight to start off, make sure you are disciplined with the 10 second rest between movements. if you are moving correctly, you should be able to power clean what you can hang power clean! Part 2 is a lower body-dominant workout that can be approached with a lot of intensity. Attack this!

AMRAP 20

15 Toes to Bar

12 Push Ups

9/6 Cal Row

6 Handstand Push Ups

_____________________________________

An AMRAP that is meant to keep you moving for the most part. This is going to really test your current capacity at two complicated gymnastic movements. Take it as it comes and just grind it out, even if you hit the wall and really slow down.

AMRAP 12

10 Squat Clean Thrusters (95/65)

5 Burpee Box Jump Overs (24/20)

10 Squat Clean Thrusters (115/75)

10 Burpee Box Jump Overs

10 Squat Clean Thrusters (135/85)

15 Burpee Box Jump Overs

Max Squat Clean Thrusters (155/95)

*Athletes are responsible for changing their own weights

*Record total reps

*We will be doing 2 heats per class, everyone will have a judge.

________________________________________________

A combination of speed, strength, stamina, and skill will come in to play throughout this workout. The pace early on is important because while getting to the final barbell is the goal, you want to make sure you have enough left in the tank if and when you get there! Be smart!

Part 1:

3 Rounds

30 Sit Ups

20 KB Swings

10 KB Step Ups (R)

10 KB Step Ups (L)

*14 Minute Cap

Part 2:

4 x 5

Back Squat

*Record Heaviest

____________________________________________

Midline and lower body day from start to finish. Maintain some urgency in Part 1 but make sure your box height is something that promotes the chest-up movement. Part 2 goal is to feel heavy weight, but not your max. Aim for that 65-80% window.

AMRAP 28

12 Muscle Ups

16 Handstand Push Ups

20 Back Rack Lunges (95/65)

150 Double Unders

20 DB Snatch (choose weight)

16 Chest to Bar Pull Ups

12 Hang Power Snatch (95/65)

____________________________________________

Don’t be intimidated by the wide array of movements today.  Talk strategy AND scaling options with your partner.  Keep it simple and go!

Every 1:20 for 15 Sets

4 Burpee Box Jump Overs

2 Squat Clean Thrusters

*Set must be done in under 45 seconds

*Record heaviest successful set

____________________________________________________

Not much to talk about today; focus on keeping proper squat clean thruster movement under heavy duress.  Lift well while tired.  Practice urgency, every round should be completed in under 45 seconds.

Part 1:

10-15 Minutes of Muscle Up Work

Part 2:

4 Rounds

1 Minute Toes to Bar

1 Minute Cal Row

1 Minute Overhead Squats (105/70)

1 Minute Rest

*Record total reps

________________________________________________

We are continuing the streak of muscle up work, but everyone should be building at their own pace – ask a coach what is an appropriate scale / accessory movement!  Don’t get cocky with the barbell in part 2 – keep it light, you will be surprised how heavy it starts to feel!  Push max effort, you’ll be resting 25% of the workout.