Monday 11.3.2024
Final Call : CrossFit Open 24.2
Option B WOD
AMRAP 20
Run 800m
30 Burpee
Bike 1600
30 Air Squats
Tuesday 12.3.2024
Barbell Warm Up
Tekkers : Thrusters
WOD [ 6 Rounds ]
AMRAP 2:00
5 Wall Walks
Max Thrusters (40/25kg)
-Rest 2min –
Wednesday 13.3.2024
Dynamic Warm Up
Skill Pull Ups
WOD
AMRAP 20
7 C2B Pull Ups
14 Box Jump Over 24/20”
21 DB Hang Clean & Jerk 22/15kg
Barbell Club
Snatch Warm Up
Snatch Deadlift 2×5 @100%
Snatch High Pul 2×5 @80%
Power Snatch 3×4 @70%
Hang Squat Snatch 3×4 @70%
Snatch Balance 3×4 @70%
Thursday 14.3.2024
Recovery Day
Calm Before The Storm 24.3
Conditioning
Run 1000 – Row 1000
Time cap 12
ROM WOD
25min Routine
Friday 15.3.2024
CrossFit Open 24.3 “FINAL WEEK “
To be announced
Gymnastic
Week 11
Free Style Session
Personal Choice Of the Move
Saturday 16.3.2024
CrossFit Open 24.3
9:30 – 1pm ( No booking required )
Sunday 17.3.2024
HY-RX Prep
For Time
-1000m Run
50 Wall Ball
-1000m Ski
50m Burpee Broad Jumps
-1000m Run
50m Sled 120/90kg
1000m Row
50m Walking Lunges 35/22kg
-1000m Run
Gymnastic
Week 11
Rings / Dips