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Feb. 13-Feb. 19


A. High Hang Snatch+Hang Snatch+Snatch+OHSx3

B. EMOM 15-Snatch-increase every 5 minutes AND look to be 5 to 10 pounds heavier for each series

8 sets-1 every 2 minutes

10/7 cal Bike (12/9 row)

8 Pull ups

2 Power Snatch@heavy


A. Back Squatx3x8-start at 65%, end at 90%

B. Front Foot elevated Split Squatx10/legx4

10 Rounds

3 Wall Walks

3 Ring Muscle Ups (sub in ANY high skill PUSH)

10 Wall Ball

50 FT HSWALK/ Bear Crawl

Rest 30 seconds after each round


A. Strict Pressx2x14@80%

B. Z Pressx8x4

C. Skull Crushersx12x4

2 rounds

100 DU/200 SU

15 T2B

Rest 4 minx3 sets




A. Clean Pull+Floating Clean Pull+High Hang Clean+Push Jerk+Jerkx3

B. Hang Clean+Jerk+Clean+Jerk-hit a heavy complex

C. Front Squatx2x2@85% x1x5@90%

CrossFit Open workout 1???


Rob chooses


35 min AMRAP

Run 800M

30 Box Jumps

30 Wall Ball

20 DB Power Cleans

100 FT FR DB Lunge


A. Deadliftx4x6-70-88%

40 min EMOM

1-15/12 cal row

2-7-10 T2B

3-10/8 cal Bike

4-10 Pistols or single leg squat scale

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