open prep wk 3 day 5

OPTION A 

2 sets :

  • 1-min any machine
  • 5 inch worms (across gym)
  • 5 single arm db deadlift
  • 10 lateral hops over DB
  • stretch

CrossFit Open 24.1 

15-min cap

  • 21 Dumbbell Snatches (arm 1) (50/35 lb)
  • 21 Lateral Burpees Over Dumbbell
  • 21 Dumbbell Snatches (arm 2) (50/35 lb)
  • 21 Lateral Burpees Over Dumbbell
  • 15 Dumbbell Snatches (arm 1) (50/35 lb)
  • 15 Lateral Burpees Over Dumbbell
  • 15 Dumbbell Snatches(arm 2) (50/35 lb)
  • 15 Lateral Burpees Over Dumbbell
  • 9 Dumbbell Snatches (arm 1) (50/35 lb)
  • 9 Lateral Burpees Over Dumbbell
  • 9 Dumbbell Snatches (arm 2) (50/35 lb)
  • 9 Lateral Burpees Over Dumbbell

OPTION B

*this will be programming into Saturdays group classes

CrossFit Games Open 26.1. 

12-min cap

For time:

  • 20 wall-ball shots
  • 18 box jump-overs
  • 30 wall-ball shots
  • 18 box jump-overs
  • 40 wall-ball shots
  • 18 medicine-ball box step-overs
  • 66 wall-ball shots
  • 18 medicine-ball box step-overs
  • 40 wall-ball shots
  • 18 box jump-overs
  • 30 wall-ball shots
  • 18 box jump-overs
  • 20 wall-ball shots