Strength

5 sets of 5 Bench Press @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Deviled Eggs

Teams of 2

100-80-60-40-20 ( For women teams 75-60-45-30-15)

Calorie Ski or Row

Push Ups

*Split reps as needed

Strength

Every Minute (10:00)

5 Power Snatch (+20lbs total from week 2)

- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Quiche

Freedom (RX’d)

Every 5:00 (3 sets)

10 Toes to Bar or 10 V-ups

10 Burpee Broad Jump (4’/3’)

10 Toes to Bar or 10 V-ups

10 Burpee Broad Jump (4’/3’)

10 Toes to Bar or 10 V-ups

* Perform Toes to Bar for sets 1 and 3. Perform V-ups for set 2.

Affiliate Compete

No Change to Workout

Independence

Every 5:00 (3 sets)

8 Toes to Bar

8 Burpee Broad Jump (3’)

8 Toes to Bar

8 Burpee Broad Jump (3’)

8 Toes to Bar

*Second set: Perform 8 V-Ups instead of Toes to Bar

Liberty

Every 5:00 (3 sets)

8 Hanging Knee Raises

8 Up Downs

10 Sit Ups

8 Up Downs

8 Hanging Knee Raises

Strength

5 sets of 5 Deadlifts @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Omlettes

Freedom (RX’d)

15-12-9-6

Calorie Air Bike

Deadlifts (155/105)

Strict Handstand Push ups

*Women’s Calories: 12-9-7-5

Affiliate Compete

18-15-12-9

Calorie Air Bike

Deadlifts (155/105)

Strict Handstand Push ups

- Women’s Calories: 14-12-10-8

Independence

15-12-9-6

Calorie Air Bike

Deadlifts (135/95)

Handstand Push ups

- Women’s Calories: 12-9-7-5

Liberty

12-10-8-6

Calorie Air Bike

Dumbbell Deadlifts (light)

Dumbbell Push Press (light)

- Women’s Calories: 10-8-6-4

Open 15.5

Freedom (RX’d) -

27-21-15-9

Calorie Row

Thrusters (95/65)

Details about specific age group divisions can be found here: games-

assets.crossfit.com/s3fs-public/CFGOpen2015_EventPDF_15_5_

Rj2sw8Na195xa.pdf

Affiliate Compete

No Change to Workout

Independence

27-21-15-9

Calorie Row

Thrusters (75/55)

Liberty

21-15-9-6

Calorie Row

Dumbbell Thrusters (light)

Strength:

10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *

Flight Simulator

Freedom (RX’d)

For Time:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5:

Unbroken Double Unders

* Each set of double unders must be unbroken. If you trip, restart that

set, not the entire workout.

Affiliate Compete

No Change to Workout

Independence

5-10-15-20-25-30-35-40-35-30-25-20-15-10-5:

Unbroken Double-Unders

Liberty

10-20-30-40-50-40-30-20-10

Unbroken Single-Unders

Strength:

10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *

Count ‘Em (AMRAP - Rounds and Reps)

Freedom (RX’d)

16 min AMRAP

14 Alternating Hang Dumbbell Clean and Jerk (50/35)

12 Burpee Over Dumbbell

10 Toes to Bar

*Repeat from Feb 8th, 2023

Affiliate Compete

AMRAP 16 Minutes

16 Alternating Hang Dumbbell Clean and Jerk (50/35)

16 Burpee Over Dumbbell

16 Toes to Bar

Independence

16 min AMRAP

12 Alternating Hang Dumbbell Clean and Jerk (35/25)

10 Burpee Over Dumbbell

8 Toes to Bar

Liberty

16 min AMRAP

10 Alternating Hang Dumbbell Clean and Push Press (light)

8 Up Downs

6 Hanging Knee Raises

Strength:

Power Clean + Push Jerk (10x5)

Every Minute (10:00) - 5 Power Cleans and Push Jerks (+15lbs from Week 1)

Tear of the Roof

Freedom (RX’d)

5 Rounds

10 Shuttle Runs

15/12 Calorie Air Bike

25ft Handstand Walk (Or 2 Wall Walks)

** Each shuttle run is 25 feet down + 25 feet back (50 feet total)

Affiliate Compete

No Change to Workout

Independence

5 Rounds

8 Shuttle Runs (50ft)

12/10 Calorie Air Bike

15ft Handstand Walk (Or 2 Wall Walks)

Liberty

5 Rounds

8 Shuttle Runs (50ft)

10/8 Calorie Air Bike

25ft Bear Crawl

Strength
Push Jerk
2x5 @ 65-70%
2x3 @ 75-80%
3x1 @ 85+%

Metcon
4 MIN AMRAP x 3
Buy In 35/30 CAL BIKE
remaining time Thrusters 75/55
rest 2 mins
Buy In 25/20 CAL BIKE
remaining time Thrusters 105/75
rest 2 mins
Buy In 20/15 BIKE CAL
remaining time thrusters 135/95

10 Rounds
8 Burpees
8 Pull Ups
8 KBS 53/35
Alternate rounds 200 meter run/200 Meter Ski

Strength
Work to a 10 rep Back Squat
2 Min Transition
Take 80% of weight achieved and do 2 mins of max reps

AMRAP 10 MINS
21 Box Jumps 24/20
15 Power Cleans 95/65
9 T2B or K2E

Partner
Row for Calories
Switch
5 Elevated ring row off 20” box
10 Push Ups
15 Sit ups

Strength
Hang Snatch
2x3 @ 70%
2x2 @ 80%
3x1 @ 90+%

Metcon
”Nancy”
5 Rounds
400 Meter Run
15 OHS 95/65

FRONT SQUAT
3 @ 82%
1 @ 87%
3 @ 82%
1 @ 90%
3 @ 82%
1 @ 93%
1 REP MAX IF POSSIBLE
(25 MINS)

METCON

6 MINS
:40 ON :20 OFF
DOUBLE KB FRONT RACK STEP UPS 53/35 #45 PLATE
REST 2 MINS
6 MINS
:40 ON :20 OFF
DOUBLE KB (HELD BY SIDES) LUNGES

TEAMS OF 2-3 (6 MINS PER PERSON ON TEAM) TEAMS OF 2 12 MINS/TEAMS OF 3 18 MINS
ACCUMULATE TIMED HANG FROM THE RIG
EACH DROP FROM THE BAR
LONG HALF LAP FARMERS CARRY 35/25
20 KBS 62/44
50 DOUBLE UNDERS
(40 MIN CAP)

12 MIN AMRAP
18 CALORIE SKI ERG
9 SDHP 95/65
6 LATERAL BURPEE OVER BAR

REST 3 MINS

12 MIN AMRAP
18 CALORIE BIKE
9 POWER SNATCH 95/65
6 LATER BURPEE OVER BAR

AFTER PARTY
DOUBLE TABATA
DB BICEP CURLS
ONE DB TRICEP EXTENSIONS

10 Mins
work to a heavy Deadlift

Then
24 Min Partner AMRAP
3 Deadlifts @ 75% of weight above
6 C2B
18 Kick-ups with a twist
Switch: 300 Meter Run

Strenght
Clean and Jerk
2x2 @ 65%
2x2 @ 70%
2x2 @ 75%
Every Min on the Min for 8 Mins
1 @ 80%

Metcon
3 Rounds
Row Calories
Min 1: 20/16
Min 2: 17/14
Min 3: 14/12
Min 4: Rest

Front Squats
8x2 @ 80%

Metcon
”Jackie”
1000 Meter Row
50 Empty Bar Thrusters
30 Pull-ups

Strength
Strict Press
work to a heavy 1 rep
Then: Max reps @ 75-80% for 2 Mins

Metcon
15 Min AMRAP
5 Burpees
10 DB Snatch 50/35
200 Meter Run

Metcon
6 Rounds
50 Double Unders
30 Air Squats
20 Cal Ski/20 Cal Bike (Alternate each round)
15 T2B