EMOM x 12

6x3 power clean
6x2 power clean

"Annie"

50-40-30-20-10 rep of:
Double-unders
Sit-ups

TC 12

"Incredible Hulk"
20min AMRAP
5 Deadlift (52,5/35kg)
5 Hang power clean
5 Front squat
5 Push press
5 Back squat

21-15-9

KB swing American 24/16kg
Pull-up

For Time:
21-15-9:
Front Squats 50/35kg
Kettlebell Swings 24/16kg
Lateral Burpees Over Barbell

Hang Power Clean + Power Clean ( Drop between reps )

10 x ( 1 + 1 ) @ Every 2:00. Start ~50% and building.

Record distance and suffering. You are allowed to keep the fan spinning during the 10 second rest, but only slowly.

WEIGHTLIFTING

Squat Snatch Wave (3/3)

Every 90sec x9 (3 rounds, one round is A+B+C))

A) 3 Squat Snatch RPE 3+
B) 2 Squat Snatch RPE 4
C) 1 Squat Snatch RPE 4+

Increase and decrease loading. Use only one barbell. Snatches are Drop and Go. Add 2,5-5% loading compared to last week.

STRENGTH
(3/3)

Deadlift 4x4 + 1x set of max rep (5 total sets, last one with no more than 15reps!)

RPE 4

Add 2,5-5% compared to last week.

CrossFit Open 23.2

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)

TEST VARIATIONS
Rx’d (all ages)
♀ Burpee pull-ups, 50-ft shuttle run
♂ Burpee pull-ups, 50-ft shuttle run

Scaled (all ages)
♀ Burpees (to target), 50-ft shuttle run
♂ Burpees (to target), 50-ft shuttle run