CrossFit Werk Berlin » Blog » WOD » Open Cycle Week 3
15. Oktober 2019 Henning Heinrich

Open Cycle Week 3

Monday Day 1

E2.5Mx4
3 Deadlift @60%/70%/80%
3+@90%

AMRAP18
8 Push Press (60/42.5)
16 Pull ups
24 Sit ups

Tuesday Day 2

E2Mx9
3 X 8 negative hspu
3 X 10 DBs press
3 x 5 headstand knees to elbows

AMRAP10
20 Double Unders
10 Jumping Lunges
20 Double Unders
10 DB Snatch (22.5/15)

Wednesday Day 3

Teams of 2 IGOYOUGO
E4Mx6
2 complexes per person of
3 Squat Clean
2 Hang Squat Clean
1 Push Jerk (70/47.5)

remainder of the 4 minutes max cal row

score is cal row in 24 minutes

TABATA: banded good mornings

Thursday Day 4

Thruster ladder
E90sx5
10 Thruster at 30% FS
8 Thruster at 40%
6 Thruster 45%
4 Thruster 55%
2 Thruster 60%

3 Rounds (15min)
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters (42.5/30)

Friday Day 5

Open workout 20.2
AMRAP20
4 DB Thrusters (22,5s/15s)
6 Toes-To-Bars
24 Double-Unders

Saturday Day 6

OHS Primer:
3 complexes:
3 Halting snatch pulls (pause at the knee for 2s)
3 Hang muscle snatch (knees)
3 Overhead squats
3 Snatch balance
Rest 1 min between sets

For time (12min)
15-12-9-12-15:
Toes to Bar
Overhead Squat (42.5/30)

Sunday Day 7

Open workout 20.2
AMRAP20
4 DB Thrusters (22,5s/15s)
6 Toes-To-Bars
24 Double-Unders

WOD