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
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April 2023
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