Workout of the Day

emom x 12

1. 15/12 cal ski
2. 10 high box jumps (30/24)
3. 5 man makers

rest 3-min

4 rounds : e3mom

• 400m run

rest 3-min

12-min amrap

• 200m run
• 10 burpee box jump overs (24/20)
• 5 man makers

for time with partner

4 rounds

• 30 cal bike
• 20 t2b
• 10 power snatch (135/95)

run 800m (together)

4 rounds

• 10 power snatch
• 20 t2b
• 30 cal bike

4 rounds

• 2-min amrap
  • run 200m
  • max rep pull up
    • rest 1- min
• 2-min amrap
  • run 200m
  • max rep push ups
    • rest 1- min

• 3 x 3 : behind neck push press
• 3 x 2 tempo front squat

• set 1 : 8/10 rpe
• set 2: 9/10 rpe
• set 10: 10/10 rpe
  • use for both lifts

“nuts & bolts”  Week 9 Day 4

2 rounds

• 7-min amrap
• 50/40 cal bike
• max cal row in remaining time
  • rest 3-min
• 7-min amrap
• 50/40 cal row
• max cal bike in remaining time
  • rest 3-min

“nuts & bolts”  Week 9 Day 3

2 x 3 : high pull (hip) + muscle snatch (floor) + ohs

5 sets : e2mom

• 1 snatch liftoff (pause above knee) + 1 squat snatch
  • sets 1 – 2 @ 75-80%
  • sets 3 – 4 @ 80-85%
  • set 5 @ 85+%

3 sets :

• • 1 squat snatch @ 85+%

5 rounds : emom

1. 10 burpee box jump overs (24/20)
2. 5 power snatch (155/105)
3. 200m run
4. rest

“nuts & bolts”  Week 9 Day 2

warm up : 3 x 3 : muscle clean + front squat (hold grip) push press (light)

5 sets : e2mom

• 1 clean liftoff (pause above knee) + 1 clean & jerk
  • sets 1 – 2 @ 75-80%
  • sets 3 – 4 @ 80-85%
  • set 5   @ 85+%

3 sets

• • 1 clean & jerk @ 85%

*finish heavier than last week*

for time (16-min)

• 50 – 40 – 30 – 20 – 10 : double unders
• 25 – 20 – 15 – 10 – 5 : hang power clean (95/65)
• 10 – 8 – 6 – 4 – 2 : strict pull ups

“nuts & bolts”  Week 9 Day 1

3 sets : ohs

• 1 x 10 (empty bar/light)
• 2 x 5 (light/moderate)

6 sets : every 2:30

back squat – 3rm

• 3 x 5 : up to 75-80%
• 3 x 3 : 80+

*establish a new 3 rep max, if you need longer rest time, take it*

for time (18-min)

• 80 wall ball (20/14)
• 800m run
• 40/30 cal bike
• 400m run

4 rounds : e4mom

1. 500m ski
2. 25 kb swings + 25 sit ups
3. 25 ring rows + 15 kb crush grip bicep curls

for time w/partner

• 2000m row
• 100 pull ups
• 200 push ups
• 300 air squats
• 2000m row

reps are divided in half

“nuts & bolts”  Week 8 Day 5

CrossFit Games Open 22.2

for time (10-min)

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

Deadlift (225/155)
Bar-facing burpees

• 3 x 3 : behind neck push press @ 9/10 rpe
• 3 x 3 : tempo front squat @ 9/10 rpe
  • 3 second down, 2 second hold at bottom

for time (40-min)

• 80/70 cal row
  • rest 1 – min
• 800m run
  • rest 1 – min
• 80/70 cal bike
  • rest 1 – min
• 800m run
  • rest 1 -min
• 80/70 cal ski

“nuts & bolts”  Week 8 Day 3

3 x 3 : high pull (hip) + muscle snatch (floor) + ohs

5 sets : e2mom

• 1 snatch liftoff (pause above knee) + 1 power snatch + 1 squat snatch
  • sets 1 – 2 @ 70-75%
  • sets 3 – 4 @ 75-80%
  • set 5 @ 80+%

3 sets :

• • 1 squat snatch @ 85+%

10 rounds (14-min)

• 30 double unders
• 3 power snatch (135/95)