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021323-021723




Monday

Squat - 4x8

Start around 60-65% and build

Volume and maintenance work to start the week. Remember, this is the first week of the Open, don't be a super hero today.


10 min AMRAP

14 T2B

12 Thruster 75/55

10 Burpee Lateral Double Jump Over Bar



Fitness:

Strict Knee Rasie

DB(2) Thruster


RX+:

95/65

Burpee Lateral Double Jump Over = Burpee on the floor then 2 lateral jumps over barbell.



Tuesday

Every 3min x 5

30 Dubs

7 Power Clean 50-60%


Fitness:

50 Singles

KB Sumo DL High Pull


RX+:

50Dubs

Cleans can be touch and go if you want but ideally we're looking for quick singles.


4 Steady Rounds

12 DB Skull Crusher

8/8 SA DB Z-Press

12 Barbell Reverse Curls



Wednesday

Bench Press -

10-8-6-4-2


Start at 65-70% and build

All sets must be unbroken to count. Plan on finishing with a heavy 2 rep for today.


Paper Cut

12min EMOM

- 30sec Max Cal Assault Bike

- 50ft HSW/ Overhead Walk

- 10 DB(2) Box Step Overs



Thursday

Opening Day


Snatch

5x1 @ 60-70%

*Not meant to be heavy, this is time for technique work


Partner Leap Frog

18min AMRAP

15/12 Cal Ski/Row

15 Slam Balls

15 Wall Balls

12 Box Jumps

9 Pull Ups


Friday


CrossFit open 23.1!! Unknown

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