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Programming Outside Open Gym Week 12

  • Mar 21, 2021
  • superadmin

22.03

Good Weather

Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 10 Air Squats
– 20 Alternating Lunges
– 10 Hollow Rocks

A) 3 Supersets:
8+8 DB Shoulder Press
8+8 Single Leg DB Deadlift
8+8 DB Box Step Ups

B) WOD: CROSSFIT OPEN 21.2
FOR TIME
10 DB Snatches
15 Burpee Box Jump Over 24/20″
20 Snatches
15 Burpee Box Jump Over 24/20″
30 DB Snatches
15 Burpee Box Jump Over 24/20″
40 DB Snatches
15 Burpee Box Jump Over 24/20″
50 DB Snatches
15 Burpee Box Jump Over 24/20″
RX=22.5/15kg
CAP:20

Bad Weather

Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 10 Air Squats
– 20 Alternating Lunges
– 10 Hollow Rocks

A) 3 Supersets:
8+8 DB Shoulder Press
8+8 Single Leg DB Deadlift
8+8 DB Box Step Ups

B) WOD: CROSSFIT OPEN 21.2
FOR TIME
10 DB Snatches
15 Burpee Box Jump Over 24/20″
20 Snatches
15 Burpee Box Jump Over 24/20″
30 DB Snatches
15 Burpee Box Jump Over 24/20″
40 DB Snatches
15 Burpee Box Jump Over 24/20″
50 DB Snatches
15 Burpee Box Jump Over 24/20″
RX=22.5/15kg
CAP:20

23.03

Good Weather

Warm Up:
2 Rounds:
– 10 Scapula Push Ups
– 10 PVC Pass Through
– 5 Wide Push Ups
– 10 Strict Sit Ups

WOD: 33 min AMRAP
– 33 AbMat Sit Ups
– 33 Burpees
– 33 KB Swings @24/16kg
– 33 cals Bike/Row

Bad Weather

Warm Up:
2 Rounds:
– 10 Scapula Push Ups
– 10 PVC Pass Through
– 5 Wide Push Ups
– 10 Strict Sit Ups

WOD: 33 min AMRAP
– 33 AbMat Sit Ups
– 33 Burpees
– 33 KB Swings @24/16kg
– 400m Run

24.03

Good Weather

Warm Up:
2 Rounds:
– 10+10 Bottom Squat Alternating Arm Reach
– 10 PVC Pass Through
– 10 PVC Overhead Squats
– 10 Greatest Stretch

WOD: Every 5 min x 6:
– 30/20 cal Row/Bike
– 12 Front Squats
– 12 Push Press
RX=50/35kg

Bad Weather

Warm Up:
2 Rounds:
– 10+10 Bottom Squat Alternating Arm Reach
– 10 PVC Pass Through
– 10+10 Banded Shoulder Press
– 10 Greatest Stretch

WOD: Every 5 min x 6:
– 400m Run
– 12 Front Squats
– 12 Push Press
RX=Fat Bar +10/5 kg on each side

25.03

Good Weather

Warm Up:
2 Rounds:
– 10 Air Squats
– 10 PVC Good Mornings
– 10 Pike Push Ups
– 10 PVC Pass Through

A) 15 min to build up to a heavy complex:
1 Power Clean + 3 Front Squats + 1 Push Jerk

B) WOD: 16 min AMRAP
– 5 Deadlifts
– 200m Run
– 5 Power Cleans
– 100m Run
RX= 70/50kg

Bad Weather

Warm Up:
2 Rounds:
– 10 Air Squats
– 10 PVC Good Mornings
– 10 Pike Push Ups
– 10 PVC Pass Through

A) 15 min to build up to a heavy set of:
1 Fat Bar Ground to Overhead

B) WOD: 16 min AMRAP
– 5 Fat Bar Deadlifts @+20/10kg on each side
– 200m Run
– 15 KB Swings USA @24/16kg
– 100m Run

26.03

Good Weather

Warm Up:
2 Rounds:
– 10+10 Bottom Squat Alternating Arm Reach
– 10 PVC Pass Through
– 10 PVC Back Squats
– 10 Greatest Stretch

A) 15 min to practice clean and build up to a semi heavy weight.

B) WOD: CROSSFIT OPEN 18.2 + 18.2A
For time:
1-2-3-4-5-6-7-8-9-10
– DB Squats @2×22.5/15kg
– Burpees over the bar bar facing

Then
18.2A
– 1 Rep Max Clean
CAP:12

Bad Weather

Warm Up:
2 Rounds:
– 10+10 Bottom Squat Alternating Arm Reach
– 10 PVC Pass Through
– 10+10 Banded Shoulder Press
– 10 Greatest Stretch

A) 15 min to build up to a semi heavy set of 10 Fat Bar Deadlift

B) WOD: CROSSFIT OPEN 18.2 + 18.2A a look like:)
For time:
1-2-3-4-5-6-7-8-9-10
DB Squats @2×22.5/15kg
Burpees over the bar bar facing

Then
18.2A
10 Rep Max Fat Bar Deadlift
CAP:12

27.03

Good Weather

Warm Up:
2 Rounds:
– 10+10 Bottom Squat Alternating Arm Reach
– 10 PVC Pass Through
– 10 PVC Back Squats
– 10 Greatest Stretch

A) 20 min to build up to a heavy complex:
– 3 position snatch – above / below knees / floor

B) WOD: CROSSFIT OPEN 14.1
10 min AMRAP
– 30 Double Unders / 60 Single Unders
– 15 Power Snatches @ 35/25kg

Bad Weather

Warm Up:
2 Rounds:
– 10+10 Bottom Squat Alternating Arm Reach
– 10 PVC Pass Through
– 10 PVC Back Squats
– 10 Greatest Stretch

A) 3 Supersets:
– 10 Double KB/DB Reverse Lunges (Front Rack) AHAP
– 15 Side Hip Raise per side
– 10 Double DB/KB Bent Over Row AHAP

B) WOD: CROSSFIT OPEN 14.1 a look like:)
10 min AMRAP
– 30 Double Unders / 60 Single Unders
– 15 Double DB Power Snatches @2×15/10kg

28.03

Good Weather

Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 10 Air Squats
– 20 Alternating Lunges
– 10 Hollow Rocks

A) 15 min to practice chosen skills:
Clean / Power Clean / Push Jerk / Split Jerk

B) WOD: CROSSFIT OPEN 12.1
AMRAP 7 min burpees (yeah I know, you can cry and whine a bit)

REST 3 min

CROSSFIT OPEN 11.3
AMRAP 5 min
Squat Clean
Jerk
RX=75/50kg
Happy now ? Enjoy your Sunday.

Bad Weather

Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 10 Air Squats
– 20 Alternating Lunges
– 10 Hollow Rocks

A) 15 min to practice chosen skills:
Clean / Power Clean / Push Jerk / Split Jerk

B) WOD: CROSSFIT OPEN 12.1
AMRAP 7 min burpees (yeah I know, you can cry and whine a bit)

REST 3 min

CROSSFIT OPEN 11.3 a look like:)
AMRAP 5 min
DB Squat Clean
DB Jerk
RX=2×22.5/15kg
Happy now ? Enjoy your Sunday.