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.

CrossFit “Biking Jerry” For time:Level 6/5: those who have a sub 9 min mile run/sub 9 min 2kBike 3 miles (4800m)Row 2KBike 3 miles Level 4/3: those who have a sub 10 min mile run/sub 10 min 2kBike 3600m (2.3 miles)Row 1500m.Bike 3600m Level 2/1: those who have a 10+ min mile run/10+ min 2kBike

CrossFit Main PUMP day!E3min x 15 min (5 sets)5 barbell bench press @70-75%+ of 1rm PP4-6 strict pullup- add weight if possible (vary grip between wide/reg/narrow)10 each side DB bicep curl (20 total) Lvl6/5: DB 50/40Lvl4/3: DB 35/20Lvl2/1: DB 20/12