January 27, 2022
“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)
“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