Strength
Every 1:30, 9 Sets
1-3) 5 Strict Press (↑, start around 70% of 1RM Strict Press)
4-6) 5 Push Press (↑)
7-9) 5 Push Jerk (↑)

Conditioning
5 Rounds for Time:
12 Burpees Over Dumbbell
12 Single Dumbbell Push Jerk (50/35) (FX: 35/20) (RX+: 70/50)
48 Double Unders (FX: 36)
*14:00 Cap

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” on February 13th, so sign up at http://games.crossfit.com by February 12th to be placed on a team!

With a Partner, Split reps:

AMRAP 12
20/15 Calorie Ski (FX: 16/12) (RX+: 24/18)
20 Goblet Squats (32/24) (FX: 24/16) (RX+: Double Dumbbell (50/35))
15 Synchro Sit-Ups (FX: 10)
Rest 4:00
AMRAP 12
20/15 Calorie Bike (FX: 16/12) (RX+: 24/18)
20 Pull-Ups (FX: 15) (RX+: Chest to Bar Pull-Ups)
15 Synchro Sit-Ups (FX: 10)

Strength
Every 2:00, 3 Rounds
1) 10/10 Single Dumbbell Bench Press
2) 10/10 Single Dumbbell Row
3) 15 Behind the Back Wrist Curl

Conditioning
AMRAP 10
4-8-12-16-20, etc.
Back Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80)
Hand Release Push-Ups (FX: Push-Ups) (RX+: 2″/1″ Deficit Hand Release)
Box Jump Overs (24/20)

Conditioning/Strength
On a 20:00 Running Clock:

0:00-10:00
For Time:
12-10-8-6-4-2
Single Dumbbell Hang Squat Cluster (50/35) (FX: 35/20) (RX+: Double (50/35))
Bar Facing Burpees

10:00-20:00
Establish Heavy Complex: 1 Hang Clean + 1 Shoulder to Overhead + 1 Front Squat + 1 Shoulder to Overhead
*Unbroken complex

Post-Metcon Strength/Skill
2-3 Rounds for Quality
15/15 Banded Lateral External Rotation
6-10 Strict Toes to Bar/Hanging Knee Raise

The CrossFit Open is right around the corner!
If you want to learn and/or improve your Kipping/Butterfly Pull-Ups,
join Coach Kevin for the Skills Clinic tonight at 5:45 PM!

Conditioning
Every 2:00, 4 Rounds
1) 32/24 Calorie Row (FX: 28/21) (RX+: 35/26)
2) 32/24 Calorie Bike (FX: 28/21) (RX+: 35/26)
3) 60 Double Unders (FX: 40) (RX+: 80) + AMRAP Calorie Ski
4) Rest

Post-Class Cooldown
2:00 Foam Roll Calves
2:00 Foam Roll Quads
2:00 Lacrosse Ball Shoulders Smash