Dynamic effort. Week 3.
10min omem 2 T&G Power jerk @70%
(Barbell taken from floor).
Conditioning.
Steady state intervals (In pairs. Athlete alternate A&B).
3 rds
A. 3min Row/AAB.
30sec Rest.
B. 3min Amrap 4/arm KB snatch. 6 Hspu. 10 BJO.
30sec.
Strength. Week 3.
Max effort Sumo 2″ block pull.
Conditioning.
3rft.
50 Air squat
15 Hang power clean
7 BMU
See whiteboard for Scaled/RX/RX+
Fitness.
3rft
50 Air squat
15 KB swings
15 Ring row
Skill: Split jerk
Conditioning.
15min Amrap.
12/9 Cal row.
8 Burpee over rower.
5/arm Hang DB C&J.
CrossFit Open 20.2
Endurance.
Running Clock.
0.00-5.00min Easy Row/AAB.
5.00-15.00min.
350m/250m Row.
25 Double unders.
12 Alt Reverse lunges.
15.00-25.00min.
20/15 AAB cal.
50m/arm KB Farmers carry (Light).
10 Ab mat sit up.
25.00-30.00min. Easy Row/AAB.
Dynamic effort. Week 2
10min omem 2 Snatch (Any style) @ 65-75%
Conditioning.
16min omem.
1. 40sec Cal row
2. 40sec Burpee bloc get overs 48/40
3. 40sec Cal AAB
4. 40sec D-ball GTS
Strength. Week 2
Max effort Overhead squat.
15min build to heavy single
Conditioning.
2x5min Amrap/3min Rest
A.
Wall ball
3/arm SA DB Devils press (No push up)
B.
4/arm SA DB Hang power cluster
8 DB Box step up
See whiteboard for Scaled/RX/RX+
Dynamic effort. Week 2.
10min omem Gymnastics
Choose:
Muscle up (Bar/Rings)
CTB
Pull up
Scaled: Rack pull up or Banded pull up
Conditioning.
18min Amrap
400m Run
15 Hand release push up
Amrap -2 Toes to bar
Week 1. Repetition method.
Seated Dual DB Strict press 3-4×10.
60-90sec Rest.
Conditioning.
15min max distance Row or AAB.
On every 3min complete 1rd of Cindy
5 Pull up.
10 Push up.
15 Air squat.
Finisher.
3-4×25 Overhead banded Tricep extensions.
Skill.
Rope climb progressions
Conditioning
14min. 2min work/60sec rest
50 Jumping pull up
40 Russian KBS
30 Knee to elbow
20 Cal row
