Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
22min amrap
Teams of 2
400m run
20 Deadlifts 225/155
40 Box jump Overs24/20
60 Wallballs 20/14
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
9min amrap
5 inch worms to push up
10 med ball flys
15 Banded Pull downs
20 Hollow rocks
5 sets for quality:
10 Incline DB Bench Press (use medball)
5 Strict Pull Ups
*same weight across
For Completion
Rest 3min
5 sets:
10 Dumbbell Power Snatches (50/35lbs)
50 Foot Dumbbell Front Rack Lunge (50/35lbs) (25 lunges)
10 Floor Press (185/115)
Buy out
For Completion
AbMat Sit Ups
1×75
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
Every 5’ for 25’
200m run
15-20-25-30-35 r. kbs
20 kb lunges
200m run
If you get caught restart with 200m run and return to your previous set
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
3 sets:
50 Single Unders (round 2-3
Double-Unders are okay)
10 Medball Squat Cleans
5/5 Single Leg KB RDL
Complex
8min EMOM
1 P. Snatch + 2 OH Squats
increase weight every 2 sets. Begin between 50-60%.
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
For time:
50 burpees
40 db push press (2X DB)
30 box jump over
20 t2b
10 clusters (2X DB)
20 t2b
30 box jump over
40 db push press
50 burpees
Beginning at 0:00 and every 3:30 complete:
200m run
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
20-40-60-80-100
Calories Machine 1
Calories Machine 2
Air Squats
44min cap
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
6 sets
4’ work – 1:30’ rest
A- 500/400m row
20 db snatch
Max db squats
B- 25/20 cal bike
20 db thrusters
Max push ups
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
3 sets:
5 inchworm to Push-Ups
5/side 90/90 hips
10 V-ups
10 Air Squats
15 Kipping Swings (feet together, legs straight, toes pointed)
For Completion
Every minute, on the minute, for 10 minutes:
2-7 Strict Handstand Push-Ups based on your ability (add an abmat if needed).
For Completion
20:00 AMRAP
A 200m run B Front rack Hold 135/95
B 200m run A Front rack Hold 135/95
10 P. Cleans 135/95 (5 each)
10 Synchro Line Burpees
Target: 5-6 rounds
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
25 Burpees to Target
50 Abmat Sit-Ups
10 Wall Walks
100 Double Unders
10 Wall Walks
50 Abmat Sit-Ups
25 Burpees to Target
Buy out:
50 v-ups
50 leg raises
50 cherry pickers
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
Warm Up
3 sets:
8 Calorie Machine
6 90/90 (6 each side)
8 squat rotations (4 each side)
6 air squats (7 sec down, 3 at bottom, up)
8 DB/KB Snatch (8 each side)
2x 2 Squat cleans + 1 jerk @ 82.5%
1x 1 Squat clean + 1 Jerk @ 85%
1x 1 Squat Clean + Jerk @ 87.5%
EMOM 20:00
Minute 1: 15/12 Cal Echo Bike
Minute 2: 12 Chest to Bar Pull-Ups
Minute 3: Max Reps Devils Press
(50/35)
Minute 4: Rest
For Completion
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