*GREAT JOB COMPLETING THE 2023 CROSSFIT OPEN! THIS WEEK WE WILL BE A DE-LOAD WEEK. MEANING IF YOU PARTICIPATED AND COMPLETED THE 2023 OPEN, YOUR INTENSITY LEVELS ARE NO MORE THAN 65-70% THIS WEEK. THOSE THAT DID NOT PARTICIPATE IN THE 2023 OPEN FEEL FREE TO GET AFTER IT!
MONDAY 3.6
WARM-UP
EMOM X 8 MINUTES
MIN 1 - 200/150 METER ROW
MIN 2 - 8 SCAPULA PUSH-UP + 16 SHOULDER TAPS
MIN 3 - 50 SINGLE UNDERS
MIN 4 - :45 ALT. DB AROUND THE WORLD
INTO…
5 MIN POINTS OF PERFORMANCE W/ PVC PIPE FOR STRICT PRESS + PUSH PRESS + PUSH JERK
STRENGTH
EMOM X 5 MINUTES
4 STRICT PRESS
-INTO-
EMOM X 4 MINUTES
3 PUSH PRESS
-INTO-
EMOM X 3 MINUTES
2 PUSH PERK
*STRICT PRESS IS LIGHT FOR ALL SETS, PUSH JERK IS MODERATE, PUSH JERK MODERATE - HEAVY FOR ALL SETS.
WORKOUT
4 SETS
ON A 4:00 RUNNING CLOCK
50 DOUBLE UNDERS
30/25 CAL ROW
7/7 SINGLE DB SHOULDER TO OVERHEAD (ATHLETE CHOICE WITH WEIGHT ).
-REST WITH TIME REMAINING-
