Monday, February 26th
Strength
EVERY 1:30 x 5 SETS*
1 Power Snatch
+
2 Hang Snatch**
*Start Light-Moderate and build to Mod-Heavy.
**Option for Squat or Power.
(Score is Weight)
Workout
TRAP DOOR
5 ROUNDS FOR TIME
8 Power Snatches (135/95)(95/65)
10 Burpees Over Bar
12 Pull-Ups*
(Score is Time)
*Option for Chest to Bar Pull-ups
Tuesday, February 27th
Workout
EMOM x 25 MINUTES
MIN 1 – 12/10 Cal Bike
MIN 2 – 15 Box Jump Overs (24/20)
MIN 3 – 16 Front Rack Alt. Lunges (95/65)(65/45)
MIN 4 – Max Sit-Ups
MIN 5 – Rest
(Score is Total Reps of Sit-Ups)
Wednesday, February 28th
Workout
AMRAP x 15 MINUTES
200m Run
20 Alt. DB Hang Power Clean & Jerks (50/35)(35/20)
2 Wall Walks
(Score is Rounds + Reps)
Thursday, February 29th
Workout
3 SETS FOR QUALITY*
100m KB Suitcase Carry (Athlete Choice, Moderate-Light)**
750/600m Row
1:00 Jump Rope Practice***
20 Up-Downs
20 KB Goblet Alt. Lunges
*Thursday’s during the Open are meant to be long, sweaty prep workouts for tomorrow’s test!
**50m w/ Right Arm, 50m w/ Left Arm.
***Jump Rope Options…
Single Unders
Double Unders
Crossover Single Unders
-Rest 1:00 b/t Sets-
(No Measure)
Friday, March 1st
CrossFit OPEN Workout 24.1
Workout will be announced at 12pm on Thursday.
Saturday, March 2nd
Workout
IN TEAMS OF 2…
AMRAP x 30 MINUTES
100 Wall Balls (Athlete Choice)
80/60 Cal Bike
60 Deadlifts (Athlete Choice)
40 Handstand Push-Ups or Hand Release Push-Ups
*P1 works while P2 rests. Split work as needed. Athletes must complete movements in order and complete all of one movement before moving to the next.
**Based on yesterday’s Open workout, adjust today’s workout as needed.
(Score is Rounds + Reps)
