Strength
Back Squat 5x3
3 Back Squat x 5 sets @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Oatmeal Raisin"
5 Rounds For Time:
1 Minute: Max Calorie Bike
1 Minute: Max Box Jumps 24”/20”
1 Minute: Kettlebell Swings 55#/35#
-Rest 1:00 between rounds-
Strength
Deadlift 5x3
3 Deadlifts x 5 sets @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Chocolate Chip Cookie"
5 sets For Time:
50 Double Unders
10 Clean and Jerks 95#/65#
10 Bar Facing Burpees
-Rest 1:00 between sets-
WOD
"Donkey + Dragon"
Teams of 2
For Time
2000/1750m Bike
30 Front Squats 185#/125#
2000/1750m Bike
24 Front Squats 185#/125#
2000/1750m Bike
18 Front Squats 185#/125#
CrossFit Open 23.2A:
Complete as many reps as possible in 15 minutes of:
5 Burpee Pull-Ups
10 Shuttle Runs (1 rep = 25 ft out/25 ft back)
*Add 5 Burpee Pull-Ups after each round.
CrossFit Open 23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max Thruster (from the floor)
