5
Feb
Monday, February 6, 2023
The 2023 CrossFit Open starts on February 16th!
We will complete the three Open work-outs at the gym every Friday!
We will do a “team draft” one week from today on February 13th, so sign up at http://games.crossfit.com by February 12th to be placed on a team!
| Weekly Overview | Events/Classes | |
| Monday | Rowing & Power Clean Intervals | |
| Tuesday | Snatch Balance | |
| Wednesday | Lower Body Functional Bodybuilding & Bike Sprints | 5:45 PM – Ab Attack |
| Thursday | Squat Clean & Push Jerk | |
| Friday | Conditioning Intervals | |
| Saturday | GYM CLOSED | CrossFit L1 Seminar |
| Sunday | GYM CLOSED | CrossFit L1 Seminar |
Strength/Conditioning
EMOM 20
1) 16/12 Calorie Row (FX: 12/9) (RX+: 18/14)
2) 1 Power Clean + 1 Hang Power Clean (↑, start around 40% of 1RM CJ)
*Hold onto bar between reps
Accessory Work
3 Rounds for Quality
3-6 Strict Rope Pull-Ups (FX: 3-6 Banded/Strict Chin-Up) (RX+: 1-3 Legless Rope Climbs)
25 Underhand Banded Pullaparts