Workout of the Day

building blocks” week 7 day 2

• 2 x 12 : rdl @ 7/10 rpe *light*
• 2 x 5 : wide grip pull ups
  • use band if needed
• 3 x 4 : deadlift @ 80-85 % of 5rm

6 rounds : e3mom

• 12/10 cal bike
• 12 kb swings (24/16)
• 12 burpees to target

“building blocks” week 8 day 1

• back squat
  • 3 x 3 @ 85% of 1rm
• drop set
  • 2 x 6 @ 65% of 1rm

20-min amrap

• 8 t2b
• 10 db hang clean & jerk (50/35)
• 12 cal row

*submit your scores for 24.2 by 8pm*

8-min amrap

• 10 strict pulls
• 20 push ups
• 30 air squats

rest 2-min

8-min amrap

• 20 kb swings
• 20 box jumps

rest 2 -min

8-min amrap

• 10 plank pullthroughs
• 20 sit ups
• 30 russian twists

CrossFit Games Open 24.2

20-min amrap

• 300m row
• 10 deadlift (185/125)
• 50 double unders

“building blocks” week 7 day 4

5 rounds @ 70-75% of 1rm clean & jerk

• 3 front squats + 2 push press

5 rounds : emom

1. 12 shoulder to overhead (115/75)
2. max rep wall balls
3. rest

*score is total # of wall balls completed

“building blocks” week 7 day 3

OLY

• 2 sets : 1 high pull (floor) + 1 hang power snatch + 1 ohs
• 3 x 2 : power snatch @ 70-75%
• 2 sets : 1 power clean + 1 hang squat clean + front squat
• 3 x 2 squat cleans @ 70-75%

for time (14-min)

• 90 double unders
• 15 power snatch (135/95)
• 90 double unders
• 15 clean & jerks (135/95)

“building blocks” week 7 day 1

• back squat
  • 3 x 3 @ 80% of 1rm
• drop set
  • 2 x 6 @ 60% of 1rm

15-min amrap

• 3 wall walks
• 12 alternating arm db snatch (50/35)
• 15 box jump overs (24/20)

*be sure to submit your score for 24.1 by 8pm*

3 rounds : e3mom

1. 30/25 cal ski or row
2. 30 db box step ups
3. 30 kb swings

CrossFit Games Open 24.1

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

“building blocks” week 6 day 5

2 rounds

2-min “tabata” at each station

1. cal bike
2. sit ups
3. cal row
4. air squat
5. cal ski

pump/accessory

• 15 kb upright row
• 15 kb smash bicep curls
• 15 banded face pulls