210321 - Week Preview

FINAL WEEK OF THE CROSSFIT OPEN!
Please come hang out with us on Saturday starting at 8am! This week’s theme is ‘MERICA! Get out all of your red, white, and blue!! We might be ordering pizza afterward and definitely doing some celebrating so be on the lookout for more details on that!

MONDAY
(GOAL = 3 Rounds)
A little bit of everything for this workout! Everyone who performed 21.2 probably have sore legs so this workout should focus on shoulders and loosen up the lower half! We will also practice our power cleans and build to a fun heavy single for the day!

STRENGTH
EMOM 12:
Power Clean

WOD
AMRAP 16:
(@ min 0, 4, 8, 12 - 16 Pull Ups)
16 Hang Cleans 95/65
16 Calorie Row

TUESDAY
(GOAL = 80-100 Reps)
Some focused back squat lifting session then a bodyweight workout to top off the day! Wear a vest if you can and would like to!

STRENGTH
Back Squat
2 Sets
1 (3 second) Pause
1 and 1/4 Squat
2 Normal
@ 45%, 50%, 55%, 60%, 65%

WOD
4 Rounds
3 minutes WORK - 1 minute REST
12 Handstand Push Ups
24 Sit Ups
MAX Squats (Rounds 1 & 3)
MAX Lunges (Rounds 2 & 4)

WEDNESDAY
(GOAL = Under 10 minutes)
CAP @ 15 minutes
Some balance building with our SL Romanian Deadlifts then a fast moving workout where we can practice our rope climbing and foot locking skills! Wear tall socks!

STRENGTH
Romanian Single Leg Deadlifts
(with a barbell)
6 Sets of 6 each side - Building in Weight

WOD
FOR TIME
21 - 15 - 9 - 5
Deadlift 185/125
42 - 30 - 18 - 10
Double Unders
(2 Rope Climbs between rounds)

THURSDAY
(GOAL = NO SCORE DAY!)

Bench Press
2x12 @ 40%
3 Sets
6 @ 50%
6 @ 60%
6 @ 70%

Body Building Session
AMRAP 15:
10 Pendlay Rows
10 Curl to Arnold Press
10 Plank Row (each side)
10 Landmine Rotations (total)

FRIDAY
OPEN 21.3
FINAL EVENT! GET EXCITED!