We are 4 out of 5 weeks done for the Open this year. It has been such a great experience so far. Let’s make this week a great one! Get those scores in from 15.4, and if you are redoing it make sure you get it done in a class time by 7:30.

MONDAY

Core Conditionin

Core : All done with running clock
3 minutes to accumulate fore arm plank,
rest 1 minute
3 minute to accumulate straight arm plank,
rest 1 minute
2 minute max plank push ups
rest 1 minute
2 minute hollow hold
rest 1 minute
2 minute hollow rock

WOD: 10m AMRAP
10 Box Jumps 24/20 (bounding allowed)
10 Burpees
10 Thrusters 45/35

CrossFit

Strength: Power Snatch
Find a 1 rep max in 10 minutes, then every 90 seconds for 6 sets perform 3 reps @ 75% and building

WOD: For Time
10 Barbell Walking Lunges (each leg) 115/75
15 Thrusters
7 Hang Power Snatch
10 Walking Lunges
12 Thrusters
7 Hang Power Snatch
10 Walking Lunges
9 Thrusters
7 Hang Power Snatch
20 Ring Dips*

S: 75/55, Regular Lunges, 15 Ring Dips*
L1: 95/65
Rx+: 135/95, Front Rack Lunges, 7 Bar MU*

SkWAT Team: EMOM 10m
2 Back Squat + 2 Behind Neck Jerk + 2 Squat Clean
– Find a max weight

The Program

1. Strength: Power Snatch
Find a 1 rep max in 10 minutes, then every 90 seconds for 6 sets perform 3 reps @ 75% and building

2. WOD: For Time
10 Front Rack Lunges (each leg) 135/95
15 Thrusters
7 Hang Power Snatch
10 Front Rack Walking Lunges
12 Thrusters
7 Hang Power Snatch
10 Front Rack Walking Lunges
9 Thrusters
7 Hang Power Snatch
7 Bar Muscle Ups

3. EMOM 10m
2 Back Squat + 2 Behind Neck Jerk + 2 Squat Clean
– Build each minute

4. Bench Press
EMOM 10m
3 Reps