WEDNESDAY
“Mom’s Favorite Recipe”

Strength:
Pause Front Squat (3 sec pause at bottom of squat) 4 x 4 starting at 45-50% of 1RM

WOD:
4 Rounds:
12 Shoulder-2-Overhead 115/75 FB: 135/95
15 Pullups FB: 8/5 Strict Pullups
12 Burpees
200m Run

TUESDAY
“Sky’s the Limit”

Skill:
Max Effort: 2 Sets:
1 Min Max Reps for each:
Toes-2-Bar
Double Unders (or practice)
KB Swings

WOD:
17 Min AMRAP

3 Ring Dips
6 Thrusters 95/65 FB: 115/75
9 Butterfly Situps FB: GHD Sit-ups
12 Double Unders

6 Ring Dips
9 Thrusters
12 Butterfly Sit-ups
15 Double Unders…

Keep adding 3 reps to each movement until time expires

MONDAY
“Covering All Bases”

Strength: 3 x 8 Strict Press; then 3 x 6 Push Press (Build each set)

WOD:
2 Rounds:
20 Ring Rows FB: 8 Muscle-ups
35 Toes-2-Bar
50 Box Jumps 24/20
65 Wall Ball 20/14

Friday
WOD
17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.

Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

Today will be run competition style. As always during the open, we will start out class by reviewing the workout. You will then be given time to warm up on your own in a manner that will help you best complete the workout.

Note: We will have another WOD for those who are not competing in the Open this year.

CrossFit Felix Team

THURSDAY
“Little Less Talk, Little More Action”

Strength:
18 Mins to Build to a 2 RM Push Press

WOD:
15 Min AMR:

50 Wall Balls 20/14
30 Cal Row/Bike
50 Double Unders
30 Toes to Bar