Workout of the Day

10-min amrap

• 2 shuttle runs
• 2 burpee pull ups
  • +2 reps each round

rest 2 -min

10-min amrap

• 10 cal bike
• 20 kb swings

rest 2 -min

10- min amrap

• 10 shuttle runs
• 20 wall ball

“building blocks” week 9 day 4

3 rounds (30-min)

• 30/25 cal bike
  • rest 1 -min
• 30/25 cal row
  • rest 1-min
• 30/25 cal ski
  • rest 1-min

pump/accessory

3 sets :

• 20 kb crush bicep curls
• 15 kb upright row
• OH kb carry
  • 2x across on each arm

“building blocks” week 9 day 3

clean & jerk

• 8 sets : e2mom
  • sets 1 – 3 : @ 60-70%
    • 1 liftoff (above knee) + clean (from liftoff)
    • 1 front squyat
    • 1 jerk
  • sets 4 – 6 @ 70-75%
    • 1 liftoff (above knee)
    • 1 clean & jerk (floor)
  • sets 7 – 8 @ 75-80%
    • 1 clean & jerk

1o-min amrap

• 30 double unders
• 15 db snatch (left arm) (50/35)
• 30 double unders
• 15 db snatch (right arm) (50/35)

“building blocks” week 9 day 1

• back squat
  • 5 x 3 @ 85% of 1rm
• drop set
  • 1 set : max rep @ 60%
    • goal 12+ reps

5 rounds : e4mom

• 15/12 cal row
• 20 wall ball
• 15/12 cal row

“building blocks” week 9 day 1

snatch

• 8 sets : e2mom
  • sets 1 – 3 : @ 60-70%
    • 1 liftoff (above knee) + high pull (from liftoff)
    • 1 power snatch
    • 1 ohs
  • sets 4 – 6 @ 70-75%
    • 1 snatch (power or squat)
    • 1 ohs
  • sets 7 – 8 @ 75-80%
    • 1 squat snatch

15-min amrap

• 14/12 cal bike
• 7 power snatch (95/65)
• 14/12 cal bike
• 7 ohs (95/65)

4 rounds : e3mom

1. 400m run
2. 30 oh walking lunge steps *holding plate (45/35)
3. 200m run + 10 burpees to target

CrossFit Games Open 24.3

15-min cap

5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

• men (95, 135)
• women (65, 95)

“building blocks” week 8 day 5

20-min amrap

• 400m run
• 30 alternating arm db snatch (50/35)
• 200m run
• 10 high box jumps (30/24)

pump/accessory

3 sets :

• 10 bench press
• 15 db kick backs
• 20 db chest flys

“building blocks” week 7 day 3

OLY

• 2 sets : 1 high pull (floor) + 1 hang power snatch + 1 ohs
  • 3 x 2 : power snatch @ 75-80%
• 2 sets : 1 power clean + 1 hang squat clean + front squat
  • 3 x 2 squat cleans @ 75-80%

10-min amrap

• 10 power snatch (75/55)
• 5 bar muscle ups

scaling :

• jumping/banded bar muscle ups
• 10 kipping/jumping pull ups