Open Prep – Week 1

Happy New Year! We are closing in on the Open and will be retesting some Open workouts as well as some traditional benchmarks. Have Fun!

Programm

Wednesday, 02.01.2019

Gross Strength
Front Squat (5×10 E3M)
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GPP

AMRAP 7

10 Power Snatches 35/25 Kg
6 Chest-To-Bar Pull-Ups

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Accessory

5 Rounds For Completion

25 Weighted Sit-Ups
4 Pull-Ups
4 Strict HSPU

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Thursday, 03.01.2019

Gross Strength
Push Press (5×5 E3M )
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GPP

AMRAP 15

500/400m Row or Ski
25 Wallballs 20/14 Lbs
12 HSPU

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Accessory
Assault Bike Tabata (Calories)
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Friday, 04.01.2019

Gross Strength

Overhead Squat

Max Reps in 2 min @ 70/50 Kg

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GPP
„Cindy“
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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Saturday, 05.01.2019

Gross Strength
Power Clean (10×1 OTM @ 90%)
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GPP
„CrossFit Games Open 15.1“
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115#  / 75#
5 Snatches, 115# / 75#

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Accessory

4 Rounds For Time:

15/12 Assault Bike Cal
1 Unbroken Round of:
9 Hang Power Cleans
6 Push Jerks
3 Front Squats
@ 50/35 Kg

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Sunday, 06.01.2019

REST DAY OR ACTIVE RECOVERY
OR
GOLD MEMBERS: BARBELL CLUB