Category: WOD

“Open 16.5”

21-18-15-12-9-6-3

thrusters (95/65)

bar facing burpees

*20 min cap*

Row Intervals

2000m row

rest 2:00

2x500m (1:00 rest between)

Skill Work: Squat Cleans + Split Jerks

8 rounds: every :75

2 squat cleans + split jerks

Strength: Strict Press

3×4

2×3

“Burnt Toast”

AMRAP7

6 db box step overs (50/35)

6 devils press

“2022 Quarterfinal WOD #5”

30 cal row

20 burpee box jump overs (24/20)

10 snatches (185/135)

*7 min cap*

“Ctl, Alt. Delete”

3 rounds

20 alternating pistols

20 toes to bar

2 rope climbs

*12 min cap*

Accessory Work

3 rounds

10 strict pull ups

:30 L sit hold

“Stands and Squats”

21 strict HSPU

21 back squats (165/115)

15 strict HSPU

15 front squats

9 strict HSPU

9 overhead squats

*14 min cap*

“Power Bar”

5 rounds

10 hang clean (95/65)

10 bar facing burpees

30 double unders

*13 min cap*

Strength: Deadlift

2×6

2×4

2×2

Skill Work: Chest to Bar

rounds 1-4: 4-12 reps

round 5: max unbroken reps

Bike Sprints

EMOM10

:20 on/ :40 light

“CrossFit Open 20.1”

AMRAP20

8 toes to bar

10 dumbbell hang clean + jerks (50/35)

14 cal row

*rest 5:00*

Accessory Work

3 rounds

7 front squats (135/95-155/105-165/115)

7 thrusters

EMOM30

1: 14/10 cal ski

2: 10 db bench press

3: 18 box jumps (24/20)

4: 8 db rows per side

5: rest

Coach Led Mobility

“Dicey and Spicey”

21-15-9

db shoulder to overhead (50/35)

bar facing burpees

chest to bar

*11 min cap*

Strength Complex: squat snatch + hang squat snatch + ohs

*13 min cap*

Accessory Work

3 rounds

15 GHD sit ups

:45 HS hold

Strength Complex: squat clean + hang power clean + jerk + jerk

“Sweet Feet”

AMRAP8

3-6-9-12…

deadlifts (185/125)

box jump overs (24/20)

Accessory Work

4 rounds

50′ double db oh walking lunge (35/20)

rest :45

Strength: Overhead Squat

Build to heavy 2

“Bustin Balls”

40-30-20

wall balls (20/14)

bar facing burpees

*13 min cap*

Accessory Work

50 GHD sit ups

then

2 rounds

10 hanging knee raises

:45 low plank

:30 rest