Workout of the Day

rdl : 2 x 10

deadlift – 5rm

for time (16-min)

21-15-9

deadlift (225/155)

*run 400m between sets*

Strength Cycle Week 1

• 3 x 8 : narrow grip ohs (jerk grip)
  • this will be a major test of flexibility for most, stay light and work on positioning, first step is to complete full ROM with empty barbell

• 5 x 5 : tempo front squats @ 30-40% 1rm FS (tempo 3/2/1)
  • HOLD GRIP
  • although the weight may not be “heavy”, time under tension will be challenging, fight for better position through each rep.

5 rounds : e4mom

• 15 wall ball
• 60 double unders
• 15 t2b

4 rounds : e2mom

1. 500m row
2. 400m run
3. 30 sit ups
4. 20 burpees

20 rounds – atlernating movements with partner

• 2 wall walk
• 40 double unders
• 6 hang power cleans (135.95)

barbell conditioning

15 sets : every :30

1 power clean + 1 push jerk

• sets 1 – 5 @ 65-70%
• sets 6 – 10 @ 70-75%
• sets 11 -15 @ 75-80%

2 rounds (16-min)

• 400m run
• 40 kb swings (24/16)
• 200m run
• 20 t2b

warm up/accessory

• 3 x 3 : strict press in split jerk (heavier than last week)
• 3 x 6 : back racked lunges (stepping forward, heavier than last week)

5 rounds : emom

• 15/12 cal row
• 12 deadlift (185/125)
• 9 high box jumps (30/24)

at min 15:00 – 20:00

complete 2 rounds for time

barbell conditioning

15 sets : every :30

1 squat snatch

• sets 1 – 5 @ 65-70%
• sets 6 – 10 @ 70-75%
• sets 11 -15 @ 75-80%

5 rounds : e4mom

• 20/18 cal bike
• 15 pull ups
• 10 hang power snatch (95/65)

1 1/4 front squat

6 sets : e2mom

• 3 reps 1 1/4 front squat @ 65-75%

(maintain upright torso, keep elbows/chest up)

10 rounds (18-min)

• 30 double unders
• 6 t2b
• 9 wall ball

warm up/accessory

• 3×6 :single arm db press
• 3 sets : 2 x across gym : oh db/kb walk
• 3 x 6 : single leg step up w/KB (off side of box)

10 rounds : e3mom

• 5 burpee box jump overs (24/20)
• 10 db hang clean & jerks (50/35)
• 15/12 cal row

7 rounds : emom

1. 15 plate ground to overhead
2. 20 sit ups
3. 15 box jumps (24/20)
4. 20 air squats
5. 15 ring rows

CrossFit Games Open 22.3

https://games.crossfit.com/workouts/open/2022

barbell conditioning

15 sets : every :30

1 power clean + 1 push jerk

• sets 1 – 5 @ 65%
• sets 6 – 10 @ 70%
• sets 11 -15 @ 75%

6 rounds : e3mom

• 18/15 cal bike
• 18 kb swings (24/16)