Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
10 Rounds
200m row
10 KBS
5 Burpee box jump overs
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
5min
Joint capsule work (pvc)
~Then~
50 PVC OH Squats
~Then ~
Barbell work
7 reps each
Snatch Deadlifts
Snatch Grip Shrugs
Snatch High Pulls
Muscle Snatch
Power snatch
OH Squats
Snatch Complex
5 sets
1 Snatch High Pull
1 P. Snatch
1 OH Squat
*working sets should be between 70-80%
3 rounds for time:
400m run
30 Box Step ups 24/20
10 P. Snatches 135/95
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
2 rounds of Cindy
5 pull ups
10 Push Ups
15 Air Squats
200m run
4 Rounds of Cindy
5 pull ups
10 Push Ups
15 Air Squats
400m run
8 Rounds of Cindy
5 pull ups
10 Push Ups
15 Air Squats
800m run
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
10min amrap
15 Sonics
10 scorpions
10 cal row
5 HS Kick ups
5 inch warms
Then
barbell warm ups
10 Clean High Pulls
10 Muscle Cleans
10 P. Cleans
40 Push Ups
20 cal row
10 P. Cleans 155/105
30 H.R. Push Ups
20 cal row
10 P. Cleans 155/105
20 HSPU
20 cal row
10 P. Cleans 155/105
10 Wall Climbs
20 cal row
10 P. Cleans 155/105
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
10min Max reps
Buy in: 50 cal bike
Remaining time:
Amrap
30 DB Snatches
30 box jump overs
Rest 3min
10min Max reps
Buy in: 50 cal bike
Remaining time:
Amrap
30 DB Snatches
30 box jump overs
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
5 sets
2min on : 1min off
30/21 cal row
Remaining time max wall balls
Rest 3min
12min amrap
15 Burpees
20 KBS
25 V-ups
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
20min follow the leader
5 Power Cleans 95/65
5 Front Squats 96/65
5 Push Press 95/65
5 Bar Hopping Burpees
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
Every 5’ for 30’
A- 20 cal bike
10 single arm devil press
20 DB OH lunges
B- 500m row
10 DB box step ups
20 r.kbs
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
For time
Buy in: 200 Dubz
5 rounds
5 Bar M.U.
10 Deadlifts 225/155
Buy out: 800m run
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
-1200m run-
3 rounds
15 ring rows
20 air squat
25 sit ups
-800m run-
2 round
20 DB snatch
25 DB squat
30 weighted sit ups
-400m run-
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