WOD

WOD: Part A MAIN – Power cleans + DB alternating bench pressE2:30MOM x 7 sets5 x power cleans 35% + 5 DB alternating bench press5 x power cleans 45% + 5 DB alternating bench press5 x power cleans 55% + 5 DB alternating bench press5 x power cleans 65% + 5 DB alternating bench press3 […]

Open 18.1 20 min AMRAP8 Toes-to-bar10 DB hang C&J (50/35)Row cals 14/12 Levels:6/5: as written4/3: toes-to-something, 40/252/1: hanging knee raises, 35/15

WOD:21-15-12-9-6 (25 min time cap)Echo Bike calsHang power snatches (95/65)Burpees over the bar (either lateral or facing) Levels:6/5: as written4/3: snatches 75/452/1: snatches 65/35*goal isn’t necessarily for everyone to finish, as long as theyre able to keep moving consistently the whole time*barbell should be very light

WOD: Part A MAIN – front squats + jumping lunges E2:30MOM x 8 sets (20-22 mins)5 x front squat 40% + 5 jumping lunges5 x front squat 50% + 5 jumping lunges5 x front squat 60% + 5 jumping lunges5 x front squat 70% + 5 jumping lunges5 x front squat 70% + 5 jumping

WOD: Every 3 mins for 18 mins (6 sets):50m Overhead Walking Lunge (6 per leg if must do stationary)*Build up to 65-75% of OHS Max and stay at that weight across all 6 sets

WOD: For Time (shared w/ partner any how)100 Double Unders80 Wall Balls (20/14)60 Box Jump Overs (24/20)40 Ground to Overhead (135/95)20 Burpee Pull-Ups40 Ground to Overhead60 Box Jump Overs80 Wall Balls100 Double UndersTime Cap: 20 minutes Level 6/5: DU, 20 to 10/14 to 9, 135/95Level 4/3: S+D, 20 to 10/9, 14 or 10 to 9,

Part A. Main Strength (20-22 Minutes)(Legless) Rope Climbs + HSPUs E 2:30MOM Perform Reps RC + 5 HSPU(0) 1-2 RC + HSPU(2) 1-2 RC + HSPU(4) 1-2 RC + HSPU(6) 1-2 RC + HSPU(8) 1-2 RC + HSPU(10) 1-2 RC + Max Rep HSPU (in remaining time)Goal: work hardest variation of rope climbs + HSPU

WOD: Open Workout 22.21-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:DeadliftsBar-facing burpeesTime cap: 10 minutesScore card for reference here: https://games-assets.crossfit.com/s3fs-public/2022-03/CFG22%2022.2%20Scorecard_Rx-Scaled_V8_0.pdf RX225/155; athletes MUST jump over the barbell for burpees Scaled135/95; athletes MAY step over the barbell for burpees

WOD:4 x 4 min AMRAP, 2 min rest in between9 Hang Power Clean6 Front Squat3 Shoulder to Overhead12 Pull-Ups Lvl6/5: 135/95, kipping PULvl4/3: 95/65, kipping PULvl2/1: 65/45, jumping PU

Aerobic CapacityMachine sprint rotation w/ partnerEMOM 30 min:RowBikeShuttle RunSkiBurpeeAlternate between work and rest, partners decide whether they will split work each min (:30 on each machine) or alternate on the full min (P1 row, P2 bike, etc). Score: max distance/reps.