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Register HERE for the CrossFit Open 3 Sets 10 Dumbbell lat pull over 5/5 Single Arm Dumbbell Row Then…. 4 Sets: 3:00 work/ 1:00 rest between 5 Shuttle runs 20 Wall balls 20/14 AMRAP Cal row in remaining

3x 10 Sec Dead Hang from Rig 5 Barbell bradford press 5 Good Mornings with Empty BB on Back 5 Barbell back squats 3 broad jumps Then.. Every 1:15 Seconds x 6 Sets week 3 of 1 Snatch pulls + 1 Squat snatch – We will move to heavy singles next week. For today.. Build…

Hyrox!!! 20 Jumping jack 20 High knees 20 Mountain climbers. Then… For time: 50/45 Cal row 5 Wall walks 40/30 Cal row 4 Shuttle runs (d/b=1) 30/24 cal row 3x Sled drag/pull 50 Air Squats…. then work back up on the bike 30 Bench dips 30/24 Cal BIke 40 Sit Ups 40/35 Cal Bike 5…

3x 10 Scap pull-ups 10 Step back lunges :20 Hollow hold 5 Up downs Then.. Every :90 x 8 Sets: 12 Min total (week 4 of 4) Odd 6/6 Large deficit farmers lunge Even 6-8 Chin ups 4 total sets Last week of lunges!! Goal is to use at least 2 plated for your deficit,…

Bench Press (3 x 1) Bench press (Week 4 of 4) Every 1:15 x 7 Sets 1-2: 5 Bench press @ 65-70% Sets 3-4: 3 Bench press @ 82-87% Sets 5-7: 1 Bench press @ 87-93+% Build over each of the 7 sets up to a heavy single, this should not be a max.. yet….

Back Squat (6 x 1) Back Squats (week 1 of 2) Every 2:00 x 6 sets: 5 Back Squats (@ 70-75%) 3 Back squats (@75-80%) 1 Back squat (@ 85+ %) 1 Back squat (@ 90+ %) 1 Back squat (@ 95+ %) 1 Back squat (@ 97+ %) Take multiple warm up sets at…

3 Sets: 5/5 KB Side crunch 10 Weighted Deficit Calf Raise 8 Heavy Shrug with Dumbbells or Kettlebells Then… For time: 200/150 Row 16 bodyweight box step ups 8 Plate ground to overhead 4 burpees to plate 300/250 row 16 bodyweight box step ups 8 Plate ground to overhead 4 burpees to plate 500/450m row…

3 rounds: 12 Bar Dips 12 DB Overhead Seated Tricep Ext 12 Hand Release Push Ups Then… For Time: 50 Alt DB Hang clean and Jerk 50/35 100 Jumping Lunges 50 Push Ups 100 Jump Squats 50 Alt DB Hang Clean and jerk

5 Barbell RDLs 5 Barbell Bradford Press 5 Barbell good mornings 5 Barbell back squats :30 Sec Bike Sprint Then.. Every 1:15 Seconds x 6 Sets (week 2 of 3) 2 Snatch pulls + 1 Squat snatch or power snatch – Build over the 6 sets. it is ok to re set, but keep your…

In 10 Min how far can you get 1 -2-3-4 -5… Wall Walk 5-10-15-20-25… DB Hang Clean 25-50-75-100-25… Double Unders (or single Unders) Rest 5min 15 Min Clock “Grunt Work” Pull/Push/Carry Something Superset…, Ski Erg or Bike 5 Cal