WORKOUTS 3/18-3/23

The 2024 CrossFit OPEN is over, Quarterfinals here we come!

MONDAY

Weightlifting

Shoulder Press

5×5
Start at 55%
Add 3-5%
Rest 2 mins

Metcon

Score Time

AMRAP 8

10 Sumo DL high pulls 95/65

20 Sit ups

30 Double unders

TUESDAY

Metcon

The Chief

Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

WEDNESDAY

Weightlifting

3 DL+ 2 HPC

Score Weight

8 Sets

3 Deadlift

2 Hang power clean

Start at 60% of power clean

Add 5%

Rest 2:30

THURSDAY

OPEN GYM OR

Overhead Squat

5×5
Start at 50%
Add each set
Rest 2 mins

Metcon

No Measure

20-18-16-14-12-10
Calorie

Sit up

Push up

TC 22

FRIDAY

Gymnastics

strict pull ups

6x Max Reps

6 Sets
Max Pull up *unbroken
2 min rest
*3 or less use a band

Metcon

Score Time

3 Rounds

14 DB Push Press 50/35

20 DB Stationary Lunges

34 Double Unders

SATURDAY

OPEN GYM 8:15am- Skill & Strength only

TEAM WOD 9:15am

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