*****HOLIDAY SCHEDULE, 0900 CLASS ONLY*****

***0730 UNSTRUCTURED LIFTING OR CROSSFIT OPEN 23.1 REDO***

CrossFit Open 23.1 REDO

AMRAP 14

• 60 calorie row
• 50 toes-to-bar
• 40 wallballs 20/14
• 30 cleans 135/95
• 20 muscle ups

OR

SPLIT JERK

6 sets on 2:30

3-2-1-3-2-1

*Barbell should be taken from the rack, athletes should start the first set of 3 around 85% of 1RM and build based on feel, they can be cycled or performed with a pause in the front rack position

DEADSTOP DEADLIFTS

9 sets on 2:00

5-5-5-4-4-4-3-3-3

*Build to a heavy 3 for the day, barbell must come to complete rest on the floor between each rep, hands should remain on the bar between reps

*****0900 CLASS*****

WARM UP

“DINOSAUR POWER”

Teams of 2

5 rounds for time, Time Cap: 45 mins

• 400m run
• 20 wall balls (RX 20/14 Scaled 14/10)
• 30 Toes To Bar (Scaled 30 knees to chest)
• 30 Kettlebell Jerks (RX 53s/35s Scaled 35s/20s)
• 30 Deadlifts (RX 225/155 Scaled 185/115)
• 30 Handstand push ups (Scaled Use AB Mats to reduce range of motion)

***Additional Work***

Strict Weighted Ring Dips

4 sets of 6-8 Reps on 2:30