Happy Birthday Nick!
Build to a heavy 3 rep.
15min AMRAP:
32 OH Squats
32 T2B
32 Back Squats
Intent: Lots of reps with a slightly too long duration. The goal is to go fast….maybe unbroken..and make it burn. Pick a weight that is very light. An empty barbell would be a great idea here.
DB Snatch Complex:
2 Power Snatches + 1 Hang Squat Snatch + 1 OH Squat
To be considered successful, complex must be performed unbroken on each arm. You may rest between each arm but not between movements.
Intent: Focus on good technique. We do not use the DB often in complexes so find that overhead position and hit depth.
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
Intent: See if you are fitter than you were in 2017. If you did not do the open, this is a good test to see what to expect next month.
Prescribed weight is there to gauge progress, but do not feel pressured to do it. This workout is a grinder and requres a lot of endurance. Pick a weight you can do a high volume of reps with.
DT Ladder:
12 Deadlifts
9 Hang Cleans
6 Push Jerks
Rounds 1&2: 35%
Rounds 3&4: 50%
Rounds 5&6: 60%
Rounds 7&8: 70%
Rounds 9&10: 77%
Percentages are based off of Hang Clean 1RM.
Intent: Lift heavier under fatigue. Can you make 77% look as pretty as 50%?
Time cap: 35 mins
DT Complex:
1 Deadlift+1 Hang Clean+1 Push Jerk
In remaining time, build to a heavy complex.
Intent: Recover with minimal rest and lift heavy!
3 Rounds:
20s Overhead DBall Hold
30s Plank on DBall
40s Seated DBall Hold
Build to a mod/heavy 5 rep.
10-9-8-7-6-5-4-3-2-1
KB Swings
Goblet Squats
*Everytime you set the KB down, you must do 10 burpees over the KB.
Intent: Pick a weight that you can hold onto. The goal is to push for unbroken even when you don’t want to. The rep scheme is low enough to complete this without setting the KB down but will you?
Time cap: 12 mins
3 Rounds:
10 Weighted Turkish Sit Ups
20 Russian Twists
30 Hollow to Superman Rolls
CrossFit Wig Wag 