The CrossFit Games Open kicks off March 11th! Get registered and get ready for Friday night lights March 12th, 19th and 26th! No Friday 4pm CrossFit class!

Dr Coach Jereme and his team are hosting a mobility prep workshop for the open! Check out move event details by clicking HERE and get ready to crush the OPEN!!!

Strength & Conditioning:

A.) Hang Power Snatch 
Two options today. You can pick the STRONG option or the SEXY option:

10min. Running Clock…
Every 60sec. for 3min.
3 Hang Power Snatch
Every 60sec. for 3min.
2 Hang Power Snatch
Every 60sec. for 4min.
1 Hang Power Snatch

*Looking to hit a HEAVY single here

10min. Running Clock…
Every 60sec. for 10min.
10 Muscle Snatches

*NOT power snatches. Remember to not dip under the bar at all. Pull from the floor, squeeze your quads and glutes, and press overhead. These emphasize a solid barbell path for heavy snatches, but also are great for working the upper back and shoulders 🙂
*I suggest anywhere between 75-95lbs. for guys and 45-65lbs. for ladies. However, you can change the weight at anytime if you need to. This should be TOUGH with the right weight.

B.) 15min. AMRAP:
200m Run or 12/10 Cal Row
5 Hang Power Cleans 135/95
12 Toes-To-Bar
Round 2: 5 Hang Power Cleans 155/105
Round 3: 5 Hang Power Cleans 165/110
Round 4: 5 Hang Power Cleans 175/115
Round 5: 5 Hang Power Cleans 185/120
Round 6: 5 Hang Power Cleans 195/125
Round 7: 5 Hang Power Cleans 205/130
…. Keep adding 10/5lbs if you get to this point…


EMOM x 10min.
Odd: 15/12 Cal Row
Even: 15 Push Press 95/65lbs.

10min. AMRAP:
6 Box Jumps
6 SDHP’s 95/65
6 Lateral Burpees over the bar

For Time: (CAP: 10min.)
100 Front Squats 95/65lbs.
*EMOM complete 7 Toes-To-Bar
*START with Toes-To-Bar

Rest 3min. Between Sections

Ideally you have the same barbell the whole time here, but if you wanna swap anything out for DBs or some lighter weights like 75/55, feel free to do so 🙂

Daily D:

Part 1.)

5min. of DB Bulgarian Split Squats
*Switch sides every 5-6 reps (non-stop)
*Try to only take short 10-15sec. mini breaks here and there if you must.
*Choose a weight that is challenging, but that you also know you will not have to break a ton with.

Movement Demo:–8

Metcon (Time)
Part 2.)

For Time: “Annie”

Double Unders
Bodyweight Sit-Ups

Accessory Work
Metcon (No Measure)
Part 3.)

3 Single DB Bicep Curls to failure.
Rest 90sec. Repeat For 3 Total Sets.
*Use a weight that gets you between 12-15 reps

Full Body Aesthetics: Day 30 Cycle 8

Barbell Incline Bench Press
Set 1) 5 reps @65% of 1RM
Set 2) 5 reps @75% of 1RM
Set 3) MAX reps @85% of 1RM
*Shooting for more than 5 reps on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets

8-10 Lateral Barbell Lunges on EACH leg. Rest 2min. Repeat For 3 Total Sets.

6-8 Weighted Chin-Ups (underhand grip). Rest 2min. Repeat For 4 Total Sets.
*If you can NOT do weighted Chin-Ups, than do 1 minute of bodyweight chin-ups (not weighted). Rest 1 minute. And Repeat for total 3 Sets.

8-10 Standing (Neutral Grip) DB Shoulder Press. Rest 2min. Repeat For 3 Total Sets.

3 Sets of Single DB “21s.” Rest 90sec. Between Sets.

3 Sets of Weighted Bench Dips to Failure. Rest 2min. Between Sets. (Use a weight that gets you between 12-18 reps)

Farmer Walks on your TipToes.
1.) Pick a pair of dumbbells and hold them at your sides. You may use straps so grip doesn’t become a factor.
2.) Get on your tippy-toes and walk forward for as far as you can go, taking short steps. As soon as you fail, REST 2 MINUTES. Then Repeat for 3 TOTAL sets . *If you have limited space, back and forth is fine.


NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”

Categories: WOD