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REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CF Open Workout 24.1

CrossFit A. Back Squat + 3-5 Jump tall land tall box jumps after each setEvery 2 minutes, for 16 minutes (8 sets) of: *Set 1 – 4 reps @ 65% of 1-RM +3-5 jump tall land tall box jumps*Set 2 – 4 reps @ 70%*Set 3 – 3 reps @ 75%*Set 4 – 3 reps

CrossFit Teams of 2: AMRAP 20 min;Share ALL work however, only 1 person working at a time;15 calorie Bike12 deadlifts9 hang power cleans6 pushjerks*scale barbell weight to ~60-70% of 1rm PP.

Main HEAVY Open 20.2: AMRAP 20 min;4 double DB thrusters *goal is to go heavier than what you would normally use.6 toes-bar24 double unders Rx: DB 70/50, TTB, 24 DUSc: DB 50/35, HKR, 24 SUfoundations: DB 35/20, HKR/situps, 24 SU

“Fight Gone Bad!” Three rounds of:Wall-ball, (Reps)Sumo deadlift high-pull, (Reps)Box Jump, (Reps)Push-press,(Reps)Row (Calories)Rest In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CrossFit Main: 50-40-30-20-10 reps for time;Russian KB swings, situps Lvl6: KB 70/53#, GHDLvl5: KB 53/44#, 1/2 GHD, 1/2 abmatLvl4: KB 44/35#, straight leg abmatLvl3: KB 35/26#, straight leg abmatLvl2: KB 26/18#, straight leg abmatLvl1: KB 18/13#, plank hold x 60/50/40/30/20 sec.