Blast your core with Coach Mariah at tonight’s 5:45pm Ab Attack!

Strength
Every 2:00, 3 Rounds
1) 10 Hip Thrusts
2) 10 Goblet Cossack Squats
3) :45-1:00 Plank + :15-:30 Ring Row Hold

Conditioning
6 Rounds of :20 on/:10 off
1) AMRAP Calorie Bike
2) Rest
3) Rest
4) Rest
*Score is Total Calories

Strength
Every 2:00, 8 Sets
1-4) 2 Snatch Grip Push Jerk + 2 Overhead Squats (65-70% of 1RM Snatch)
5-8) 2 Snatch Balance (↑)

Conditioning
AMRAP 10
3 Wall Walks (FX: 2) (RX+: 2 Hand Release Push-Ups into each)
9 Overhead Squats (95/65) (FX: 75/55) (RX+: 115/80)
12 Toes to Bar (FX: 9) (RX+: 15)

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!

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

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)