Strength:-
4 x 3 Split Jerk building in weight primer for Clean +Front Squat+Jerk
5 x 2 Clean+Front Squat+ Jerk

Metcon:-
21-15-9
Power Cleans 60/42.5kg
Over the bar burpees

Strength:-
5 x 8 KB Seated Press
3 x max kipping or butterfly pull ups

Metcon:-
8 min EMOM
15/12 cal bike or 250/200m row
5 power cleans 80/60kg
Rest 1 min

8 min EMOM
15/12 cal bike or 250/200m row
10 – 15 C2B
Rest 1 min

8 min EMOM
15/12 cal bike or 250/200m row
5 Thursters 60/40kg

Strength:-
Squat Snatch:-
5-4-3
2-2-2
1-1-1

Metcon:-
4 Rounds:
21 Wallballs, 9/6kg
18 Toes to Bar
15 KB Swings, 32/24kg
12 HSPU

Hero Wod:- 30 Caliber

Strength:-
5 x 5 Back Squat

Pairs Metcon:-
12 min AMRAP YGIG
11/7 cal bike or 15/10 Row
15 KB swings 32/24kg

Crossfit Open 23.2
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.

23.2B begins immediately upon completing 23.2A.

23.2B:
Athletes will have 5 minutes to
establish:
1-rep-max thruster (from the floor)
Time cap: 5 minutes

Strength:-
4 x 3 Split Jerk building in weight primer for Clean +Front Squat+Jerk
5 x 2 Clean+Front Squat+ Jerk

Metcon:-
21-15-9
Burpee Box jumps
Pull ups

Strength:-
5 x 8 KB Seated Press
3 x max kipping or butterfly pull ups

“Metcon:-
CFT Filthy Fifty
50 Box Jumps 24/20
50 Pull-Ups
50 Kettlebell Swings 24/16kg
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses 20/15kg
50 Back Extensions
50 Wall Balls 20/14lb or 9/6kg
50 Burpees
50 Double-Unders
*beginners scale to 30 reps
*intermediate scale to 40 reps”
Timecap:-24mins

Strength:-
Primer
5 light sets
1 x snatch pull + low hang squat snatch

Squat Snatch:-
5-4-3
2-2-2
1-1-1

Metcon:-
Mins 0-3
100 double unders + max alternating DB snatch 22.5/15kg
1 min rest
Mins 4-7
100 double unders + max DB thrusters 2x 22.5/15kg
1 min rest
Mins 9-11
100 double unders + max DB devils press 2x 22.5/15kg
1 min rest

Strength:-
BMU work – 20 mins on skill
1 – Low Rig
2 – Jumping
3 – Banded
4 – RX

Metcon:-
5 rounds
7 Power cleans
5 Front squats
3 STOH
60 sec plank
RX: 80/55kg