Workout of the Day

warm up/accessory

• 3 x 5 : strict press in split jerk position
• 3 x 8 : alternating leg back racked lunges (step forward)

5 rounds

• 20 cal row
• 20 push ups
• 20 OH walking lunge steps (45/35). *holding plate*

barbell conditioning

15 sets : every :30

1 squat snatch

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

5 rounds (16-min)

• 3 power snatch (155/105)
• 6 bar muscle ups
• 9 bar facing burpees

1 1/4 front squat

e2mom : 3 reps 1 1/4 front squat @ 60-70%

(maintain upright torso, keep elbows/chest up)

10-min amrap

• 35 double unders
• 10 thrusters (95/65)

4 rounds : e5mom

• 21/15 cal bike. (:90 cap)
• 18 db snatch(50/35)
• 15 t2b
• 12 burpees to target

odd rounds complete as written, even rounds complete in reverse

accessory

• 3×8 :single arm db press
• 3 sets : oh db/kb walk
• 3 x 10 : rb scap row (eye,chest,hip)

15-min amrap

• 60 double unders
• 30 shoulder taps (holding plank at top of pushup)
• 15 goblet squats

rest 5-min

5 rounds : emom

1. 15/12 cal row
2. 12 toes to post
3. 9 high box jumps (30/24)

CrossFIt Games Open 22.2

for time

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Deadlifts (225/155)
Bar-facing burpees

barbell conditioning

15 sets : every :30

1 power clean + 1 push jerk

• sets 1 – 5 @ 60%
• sets 6 – 10 @ 65%
• sets 11 -15 @ 70%

4 rounds : e2mom

1. 20/18 cal bike
2. 10 shoulder to oh (135/95) + 5 bar muscle ups

20-min amrap

• 20/18 cal row
• 16 db step ups (50/35)
• 14 alternating arm db snatch (50/35)

accessory

• 3 x 5 : strict press in split jerk position
• 3 x 10 : alternating leg back racked lunges

barbell conditioning

15 sets : every :30

1 squat snatch

• sets 1 – 5 @ 60%
• sets 6 – 10 @ 65%
• sets 11 -15 @ 70%

for time (16-min)

30 – 20 – 10

• bar facing burpees
• power snatch

RX

• 30 (95/65)
• 20 (115/75)
• 10 (135/95)

6 rounds : emom

1. 18 wall ball
2. 15 pull ups
3. 12/10 cal bike
4. 60 double unders

accessory

• 3 x 5 : behind neck strict press (jerk grip)
• 3 x 10 : rb scap row (eye, chest, hip)
• 3 x 10 : strict banded pull ups

15-min amrap

• 8 t2b
• 12 db hang clean & jerks
• 14/12 cal row

*sub OPEN WOD 22.1 if you did not compete it yet*

accessory work

3 x 8. Tempo goblet squat

3x 10 db high pull

3 x 10 : front to lat raise

warm up/core (15-min)

for time (30-min)

15 – 12 – 9 – 6 – 3 – 6 – 9 – 12 – 15

• cal bike
• plate ground to overhead
• sit ups
• push ups