Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
10-20-30-40
•DB Curl + Press
•Box Jump Overs
•Russian KBS
*20/15 cal bike after each section
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
3:00 jump rope
– into …
7:00 AMRAP
Single Arm DB Complex
3 Snatch
3 Press
3 Thrusters
all reps on one side before switching
building each set
Every 2:00 x 6 sets:
2 P. Snatch + Overhead Squat
start at 135/95 and build (or start at a weight that “light” and build)
must finish the snatch + ohs within 1:00
12:00 Clock…
60 Double-Unders
12 Bar Muscle-Ups/ 24 pull ups
24 Thrusters (95/65)
60 Double-Unders
9 Bar Muscle-Ups/18 pull ups
18 Thrusters (95/65)
60 Double-Unders
6 Bar Muscle-Ups/12 pull ups
12 Thrusters (95/65)
60 Double-Unders
Max calorie bike with remaining time..
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
800m run
4 rounds
15 DB Thrusters
10 Burpees
400m run
2 rounds
30 DB Step Ups
15 Burpees over the DB
200m run
60 air squats
20 Burpee box jumps
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
10:00 easy run
Rest 2:00 –
and then…
AMRAP 20:00 @ Zone 2
30 Calorie Bike
30 Calorie Row
30 Calorie Ski
Rest 2:00
and then…
10:00 easy run
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
3:00 Machine
— into –
7:00 AMRAP
20 Alternating Plate Deadbug
50′ SA overhead KB Carry (building)
10 sec Ring Dip Hold Bottom
Every minute on the minute x 12:00
Minute 1: 6 Toes to Bar + 6 Chest to Bar Pull-Ups
Minute 2: 10 Line Burpees
Minute 3: 30 sec of Handstand Push-Ups*
rd l kipping
rd 2 strict
rd 3 wall facing
AMRAP in 20:00 You Go I Go (full
Rounds)
100m run
8 Hang Power Clean 95/65
8 Shoulder to Overhead
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
4 Rounds
2min of work: 90sec rest
A) 200m row
*remaining time amrap
10 Alt DB Snatch
8 Box Jump overs
B) 200m run
*remaining time amrap
12 wallballs
8 Burpees
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
3 rounds (or 10:00)
5/5 Bird Dogs
5/5 Squat Rotations
5/5 Knees Over Toes Lunge
5 Inchworm to Push-Ups
5 Chin Up Negative (3-5 sec down)
5 sec Echo Bike Sprint
2sets
3 Squat Cleans + 2 jerks @ 75%
1 set
2 Squat Cleans + 2 Jerks @ 80%
1set
1 Squat Clean and Jerk @ 85%
Every minute on the minute x 20:00
Minute 1: 4 Wall Walks
Minute 2: 12 Box Jump Overs (24/20)
Minute 3: 16 DB Snatch (50/35)
Minute 4: 12 DB Goblet Squats (50/35)
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
3 rounds
400m run
30 cal Bike
20 KBS 24/16
10 Burpee T2B
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
Teams of 2
5min
Max cal row
~into~
15min amrap
10 P. Cleans 185/125
30 Box Jump Overs 24/20
10 P. Cleans 185/125
30 C2B Pull ups
~into~
5min
max cal row
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
4min
Any machine
~into~
7min amrap
5/5 T-stands
15 Squat Jumps
10 burpees
15 calf raises
15 Toe raises
4 Rounds
400m run
35 Wallballs 20/14
20 Russian KBS 32/24
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