Month: May 2023

Strength: Snatch + OHS E2MOM 12 Minutes of 1 SQUAT SNATCH + 1 OVER HEAD SQUAT Look to push the weight here on this complex WOD: For Time -CAP 20 Minutes 27-21-15-9-3 Overhead Squat TTB

Strength: Superset Suitcase Deadlift-Bent Over Row (E3MOM x 5) Suitecase deadlifts (5×5) Bent Over Row (5×10) WOD: 6 RFT 10 deadlift 10 squat burpee Pick weight you can do 10 deadlift unbroken

Strength: Back Squat (E2MOM x 5) 5 x 3 tempo 3030 back squat* Starting ~50% of 1RM and work up WOD: E3MOM x 4 500m row Max effort front squat Pick a weight to get >10 reps *Tempo back squat 3030: 3 seconds down, 0 second pause, 3 seconds up, 0 second pause at top.

Core warm up: 3 rounds 5 hollow rocks 5 tuck crunches 5 v-ups 5 sec hollow hold Weightlifting: Clean 12 mins to work to a heavy load of hang squat clean + power clean + jerk WOD: For Time 50-40-30-20-10 double unders 10-8-6-4-2 HSPU 5-4-3-2-1 power clean Heavy power clean ~75% of clean

CrossFit Open 20.5 https://games.crossfit.com/workouts/open/2020

Strength: EMOM x 9 3 x 3 Press 3 x 2 Push Press 3 x 1 Jerk Work up in weight for each set WOD: For Time 800m run 5 Rounds: 20 Air Squat 20 Push Press 65/95 Then, 800m run

Strength: Back Squat 10-7-5-3 Work up to heavy 10 rep. Add weight to each subsequent set but perform less reps WOD: 5 Rounds 12 DB Hang Clean 9 DB Front Squat 6 DB Shoulder to Overhead 2 DB @35/50

Warm Up: 3 Rounds of 10 Box Step Up 10 Single Leg Stiff Deadlift 10 Beat Swing Strength: Snatch 6xE2MOM 1 Hang Snatch +1 OHS @ 60% WOD: 10 Minute AMRAP 20 DB Thruster (10L/10R)* 20 T2B 30 Double Under *1xDB 35/50

Strength: Clean 6xE2MOM 1 hang squat clean +1 push jerk @60% WOD: 12 Minute AMRAP 50 Double Unders 20 Push Press 10 C2B Pull Up