03-04-24

Back Squats
5 Sets x 3 Reps
*1st Rep with 3 Second Pause
5 Sets x 3 Reps
*No Pauses
Work Up in Small Increments

10′ AMRAP
10 DBL DB Thrusters 30/20
20 DU / 50 Singles

03-01-24

CrossFit Open 24.1
For Time (15′ Cap)
21 DB Snatches
21 Burpees Over DB
21 DB Snatches
21 Burpees Over DB
15 DB Snatches
15 Burpees Over DB
15 DB Snatches
15 Burpees Over DB 21
9 DB Snatches
9 Burpees Over DB
9 DB Snatches
9 Burpees Over DB

02-29-24

Alternating EMOM
1. 20 DU / 50 Singles
2. 5 Burpees
3. :45 Plank

NFT 6-8 Rounds
5 CG Bench
10 American KB Swings
5 Goblet Squats

02-28-24

Hang Clean & Jerk
4 Attempts to Find Heavy 10 Rep Unbroken

3 Rounds
1′ On / 2′ Rest
Max DBL DB Weighted Step Overs

02-26-24

1a. Push Press:
10-8-6-4-4-4
Going up in # each round
*2 Pause Backsquats at each weight

1b. Back squats
Using heaviest weight from above, do an unbroken set of back squats.

15′ AMRAP
35/30 Cal Row or Ski
3 Rounds:
10 TTB
10 HR Push ups
10 Airsquats

02-23-24

NFT (6-8 Rounds)
10 CG Bench Press
DB Complex of:
5 DBL DB Deadlifts
4 DBL DB Hang Cleans
3 DBL DB Front Squats
2 DBL DB Push Press
*Work your way up in # on the DB Complex. Bench = Heavy but Unbroken.

02-22-24

Strength:
Squats

14′ AMRAP
100 DU / 250 Singles
20 Pullups
20 Burpees

02-21-24

Endurance Repeats
4 Rounds:
3′ Max Cal Row or Ski
5′ Rest

02-20-24

1a. Strict Press
10-8-6-4-4
*4 Back Rack Lunge Steps at Each Weight

1b. 1′ Max Push Press
with # of Heaviest 4 from 1a.

WOD: 12′ AMRAP
40 Abmat Situps
40 Walking Lunges
:40 Bar Hang

02-19-24

3 Rounds:
10 Front Raises
10 Side Raises
10 High Pulls
10/Arm Bent Over Row
5 Goblet Squats

10′ to Find Heavy Complex of:
Power Clean
Power or Squat Clean
Hang Power or Hang Squat Clean

12′ AMRAP
500/450m Row or Ski
2 Rounds of:
5 Deadlifts
5 Burpees over Bar
1 Clean