1) Power Clean + Jerk: 4 x 1.1 (10s) @85% of Last Monday, every 60s.
2) Back Squat: 3 x 4 @85% of Last Monday for ALL sets. Rest 2:00
”Tugboat”
2 RFT:
25 Power Cleans (115, 75)
25 Bar Facing Burpees
L3: (95, 65)
L2: (75, 55)
L1: (95, 65 Clean Grip Deadlifts) (Regular Burpees)
10:00 Cap
For total time:
40-30-20-10
Rowing Calories
Rest 90s between sets.
16:00 Cap
For time:
50-40-30-20-10
UB Double Unders
*Rest as needed between each set. If you break you must start your SET over!
Rx+:(Reps of 100-80-60-40-20)
L2/L1: UB Single Unders
10:00 Cap
For time:
100 Calories on the Rower
10:00 Cap
Alternate Options:
WOD #1: 30-25-20-15 Calories Bike or Ski Erg/WOD #2 75 Calories for time.
Rx+:
For time:
10-8-6-4-2
Strict HSPU
*2 Legless Rope Climbs after each set
Rx:
10-8-6-4-2
Kipping HSPU
*2 Rope Climbs after each set w. legs
L3:
10-8-6-4-2
Kipping HSPU to 1 Abmat
*1-2 Rope Climbs w. legs after each set
L2/L1:
15-12-9-6-3
Box Push-ups
Strict Band Assisted Chin-ups
1) Front Squat Box Squat: 2RM. Rest 2:00
– Use a 13-15” Box.
4 Rounds for quality, but a fast pace.
1a) Double Kettlebell Front Rack Walking Lunges x 20 Reps.
1b) Band Resisted Russian KBS x 20 Reps.
1c) DB Serratus Crunch x 20 Reps.
Rest 2:00 after each completed round. Scale loading as needed.
”Chesna”
AMRAP 30 w. a partner:
Buy in:
209 Double Unders split however
Then,
Remaining time AMRAP:
7 Power Snatch (135, 95)
15 Thrusters (135, 95)
18 Calorie Row
*One athlete completes a full round at a time.
L3: (115, 75)
L2: (95, 65) (Double Under Attempts)
L1: (65, 35) (Single Unders)
EMOM 12:
Minute 1: Double KB OH Carry x 100 Ft.
Minute 2: 12/8 Ring or Bar Dips
– Band Assisted OR Box Dips
Minute 3: 10/6 Strict Pull-ups
– Band Assisted OR Ring Rows w. a slight pause x 10-12.
GOAT WOD:
EMOM 12:
ODD MINUTES: GOAT #1 x 30-40s of Work
EVEN MINUTES: GOAT #2 x 30-40s of Work
*Score = Your goal for this year’s CF Open
1) Power Clean + Jerk: 5 x 1.1 (10s) @75-80% of Last Monday, every 60s.
– Beginner: Work on technique with a light load for all sets.
2) Back Squat: 3 x 5 @80% of Last Monday for ALL sets. Rest 2:00
– Beginner: 3 x 8 @slightly heavier than last week for all sets.
”Fool in the Rain”
For time:
30-20-10
Wallballs (20, 14)
21-15-9
Deadlifts (225, 155)
Rx+:(275, 185) (30, 20# Medball)
L3: (185, 125)
L2: (14, 10) (155, 105)
L1: (10, 8) (135, 95)
10:00 Cap
EMOM 30:
Minute 1: 45s Farmer Carry (70, 53)
Minute 2: 45s Squat Thrusts
Minute 3: 45s Assault Bike or Ski Erg
Minute 4: 45s Alt. Step-ups w. DBs (24, 20) (35s, 25s)
Minute 5: 45s Double Unders
Minute 6: 45s KB Windmills
1a) HSPU: 5 x 6-8. Rest 45s.
– Adv: Strict w. a vest
– Int: Strict OR Kipping
– Beg: Box Push-up x 5-8 per set.
1b) Legless Rope Climbs: 5 x 1-2. Rest 45s.
– Adv: Wear a vest
– Int: No vest
– Beg: BW Inverted Rows w. 1 ct. pause
AMRAP 17:
300 Meter Row
20 KBS (53, 35)
10 T2B
Rx+:(5/3 Bar Muscle-ups after T2B each round)
L3: (45, 30)
L2: (35, 25) (Knee Lifts)
L1: (35, 25 Russian Swings) (Abmat Sit-ups)
– Alternate Option for Rowing
– 400m Run OR 300m Ski Erg
1) Touch n Go Conventional Deadlift: 5RM. Rest 2:00-3:00.
Rx+:(Use a heavy band over the bar).
– Beginner: 5 x 5, adding if form permits.
AMRAP 6 x 2 sets. Rest 3:00 between AMRAPs.
5 DB Hang Squat Cleans (50s, 35s)
5 Burpee Box Jumps (24, 20)
L3: (45s, 30s)
L2: (35s, 20s) (20, 15)
L1: (25s, 15s) (Burpees no box)
*Score = Total Reps/Rounds
