Workout of the Day

“nuts & bolts”  Week 1 Day 3

3 x 3 : high hang muscle snatch + ohs w/pause @ bottom (empty bar/light)

5 sets : e2mom

3 x (1 high hang power snatch + 1 ohs) @ 5-6/10 rpe

3 rounds (20-min)

• 30/25 cal row
• 20 bar facing burpees
• 10 power snatch (135/95)

“nuts & bolts”  Week 1 Day 2

3 x 3 : muscle clean (off floor) + strict shoulder press (light)

5 sets : e2mom

3 x (1 high hang power clean + 1 push press) @ 5-6/10 rpe

*weight should not be to straining, work on position*

5 rounds : e4mom

• 40 double unders
• 20 db hang clean & jerk (50/35)
• 10 burpees

“nuts & bolts”  Week 1 Day 1

2 x 10 : ohs (empty bar/light)

5 sets : e2mom

back squat

• 5 @ 60%
• 5 @ 62%
• 5 @ 65%
• 5 @ 67%
• 5 @ 70%

for time (18-min)

• 800m run
  • 5 rounds
    • 5 strict pull ups
    • 15 air squats
• 800m run

CrossFit Games Open 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:

• 5 wall walks
• 50 double-unders
• 15 snatches (weight 1)
• 5 wall walks
• 50 double-unders
• 12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

• 20 strict handstand push-ups
• 50 double-unders
• 9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

• 20 strict handstand push-ups
• 50 double-unders
• 6 snatches (weight 4)

for time (35-min)

1 round

• 30/25 cal row
• 30/25 cal bike
• 800m run

rest 3-min

2 rounds

• 20/15 cal row
• 20/15 cal bike
• 400m run

rest 3-min

3 rounds

• 10/8 cal row
• 10/8 cal bike
• 200m run

5 sets : e2mom

3 tempo front squat @ 60-70% of max clean

3 seconds down / 2 second pause @ bottom of squat

2 rounds : every 10-min

• 50/40 cal bike
• 25 thrusters (95/65)
• 100 double unders