The Open
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, MAR 8
METCON
AMRAP 16:
10 hang power clean (135/95)
10 toes-to-bar
10 front squat (135/95)
10 pull-up
TUESDAY, MAR 9
STRENGTH
Every 1:30 x 8:
2 snatch
Build in weight. Squat or power snatch allowed.
METON
5 rounds,
2:00 work / 1:00 rest:
Assault bike calories…
M: 25-23-21-19-17
F: 20-18-16-14-12
Max alt arm DB snatch in time remaining (50/35)
Score is total DB snatch performed across all five rounds.
Workout inspired by Mat Fraser / The Morning Chalk Up
WEDNESDAY, MAR 10
STRENGTH
Bench Press
Wave 1: 6-4-2
Wave 2: 6-4-2
Each set in wave 2 should be heavier than corresponding set from wave 1.
Flow:
Perform a set of 6, a set of 4, and a set of 2 for wave 1. Then the same rep scheme again, but heavier for wave 2. Rest no more than 2:00 between sets.
METCON
3 rounds:
200m run
20 dual DB push press (2 x 50/35)
200m run
20 single-arm DB push press (50/35)
THURSDAY, MAR 11
METCON
AMRAP 6:
50m sled push (3/2)
15 ball slam (40/30)
-Rest 2:00-
AMRAP 6:
15 ball slam (40/30)
15/12 cal erg, or 12/10 cal assault bike
– Rest 2:00-
AMRAP 6:
50m sled push (3/2)
15/12 cal erg, or 12/10 cal assault bike
FRIDAY, MAR 12
OPEN WORKOUT 21.1
CrossFit will release the workout on Thursday at 5pm. The workout will be uploaded to SugarWOD and our website after it is posted.