Programming 27 Feb 2023 - 5 Mar 2023

Monday:
CrossFit OPEN 23.2 

Tuesday:
Warm up: 
2 Rounds:
20 PVC pass through 
10 push up to down dog 
10 Dynamic squat stretches 
10 sec calf stretch 
*Bergener Snatch warm up 

S&S: 
Every 3 min x 5 sets:
40 Double unders (scale 60 S.)
7 Burpees Over Bar 
1 Snatch (work to heavy single)

WoD:
For time 
21-15-9
Front squats (50/35)
Wall Walk

Wednesday 
Warm up: 
3 Rounds:
10 Airplane DL 
10 Supermans 
5 Inch worms 
5 Scap pull ups + 5 Strict pull ups

WoD:
Teams of 2 
You go, I go style (35 min)
14 Rounds (7 rounds each) 
16 DB C&J (22.5/15)
10 box jump Over 
4 BMU (Scale: Box/band MU; C2B)

Thursday 
Warm up:
15/12 Calories
3 Rounds:
5 Inchworms 
10 Dynamic squat stretch 
10 Strict presses 
10 Hamstring walks 

S&S:
5 working sets of 3 reps 
Push Press
Use 2 sets to build up to working weight
 
WoD:
4 Rounds:
400m Run 
15 Thrusters (40/25)
12 HSPU 

Friday 
Warm up:
200m Run 
3 Rounds 
10 Good mornings 
10 Hip opener Lunges 
10 Alt. V ups 

S&S:
16 min EMOM:
1: 12/9 Cal Row
2: 12 Burpees 
3: 10/8 Cal Bike 
4: 15 Goblet squats 

WoD:
5 Rounds:
15 KB Swings 
12 Toes 2 Bar 
9 Box Jumps

Saturday 
CrossFit OPEN 23.3