Its that time of year again, the open is just around the corner. It is an opportunity for all Outliers, no matter your age or experience level, to learn a little bit about yourself as an athlete, and to bond with your fellow gym members. All while having a little bit of fun along the way. Click here to learn more about Outlier in the open, and register at the link below.
REGISTER HERE –> https://open.crossfit.com/
MONDAY, FEB 22
SQUAT PROGRAM – WEEK 5/6 – DAY 1, BS 3×3 @ 90%
3×3 @ 90%
Warm up to 90% and perform 3 sets of 3 reps at the same rate. This percentage may be aggressive for some people, so remember to use a weight that works for you today! We should not be failing reps.
1:00 sandbag hold, bearhug
5/5 KB windmill
TUESDAY, FEB 23
15 clean & jerk (115/80)
10 clean & jerk (155/105)
20 chest-to-bar pull-up
5 clean & jerk (185/125)
10 bar muscle-up
Power or squat cleans permitted.
WEDNESDAY, FEB 24
Every 6:00 x 4:
30/24 cal row
Goal: sub 4:00 each round
Note time each round, score is sum total of all rounds.
THURSDAY, FEB 25
SQUAT PROGRAM – WEEK 5/6, DAY 2 – FS 3×3 @ 85%
3×3 @ 85%
Warm up to 85% and perform 3 sets of 3 reps at the same weight.
EMOM 10, 0:40 work / 0:20 rest:
Min 1 – Hollow hold
Min 2 – Side plank (L)
Min 3 – Side plank (R)
Min 4 – Plank (on hands)
Min 5 – Rest (entire minute)
FRIDAY, FEB 26
10 dual DB z-press
5-10 strict pull-ups
175m sled push (1/0)
20 single-arm KB snatch (53/35)
175m mixed-rack carry* (2 x 53/35)
20/16 cal assault bike
*Mixed-rack carry = one KB in front rack position, the other at your side (like a farmer carry). Switch arms as needed during the carry.
Begin half of the class on the sled, the other half on the carry as needed to share equipment.