4 rds: (not for time)
15 GHD sit ups
12-9-6-3: Bench press
12-9-6-3: DB Bent over row

• you choose weights. ~65%
• Try to go UB.

With partner

AMRAP 10:
20cal bike/row
bearhug sandbag/D-ball hold*

REST 3MIN

AMRAP 10:
100 double under
shuttle run*

REST 3MIN

AMRAP 10:
20 DB snatch @ 22,5/15kg
box jump*

3-4 Sets:
A. 8-12 x 45° Reverse Dumbbell Fly
B. 60-90s Side Plank
C. 8-12 x Staggered Hip Thrusts

strength

Advanced: A: 5 sets of 1 halting clean pull + 1 clean
B: 3*3 clean pull (heavier than complex)
Novice: A: 5 sets of 3 halting clean pulls + 3 hang clean

workout

3-5 sets
5 power clean
30 sec max distance ski

90 sec rest between rounds
total distance=score

5 rounds for quality:
10 Arnold Presses, pick load
20 Banded Face Pulls
10 Alt. Seated DB Bicep Curls, pick load
20 Banded Tricep Ext.
- Rest as needed btw movements

Single Leg FL Calf Raises
2 x 20 each. Rest 60s.

SNATCH 4/5
Every 75s x5
1 snatch (power or squat)
build up in weight

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

Warm up

Inch worm to press up
raised heel glute bridges
Kang squats

Part A

3 sets

8-12 deadstop swings
into
Max rep wall hack squats

2min rest

Part B

Tabata goblet squats

20 sec work
10 sec rest

8 rounds

Part C

3 sets

5-10 ab wheel roll outs or alternative such as inch worm or towel slides
5-10 floor hamstring curls or single leg eccentrics

1 min rest

A,
Log your best Bench Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

B,
CrossFit Games Open 22.2

C,
Outdoor Activity!!!