Open 2023 Week 3
Monday 2/27/23
A. Front Squats
Every 2 minutes for 5 sets:
- 1 Front Squats @ 80-90%
B. Krabby Patty
For time:
21-15-9
Toes to Bar
Burpees
*75 Double-unders after each set
It’s the last week of the Open! Congratulations to everyone who completed 23.2. We saw some grit to get those extra reps in the first part of the workout and saw some big numbers put up for the second. Good thing we worked on those heavy Thrusters a few weeks ago, huh?
We will continue our Monday Squats to keep our legs strong for the last workout. We will be getting heavy for this week but reps should feel doable. For our metcon, we have our last repeat! This one is from Monday, Oct 25, 2021 let’s see if our fitness has improved.
Tuesday 2/28/23
A. Chum Bucket
30 Minute EMOM:
Min 1 - 3/side TGU 53/35#
Min 2 - 6-8 Strict HSPU
Min 3 - 6/side KB SA Snatch 53/35#
Min 4 - 6-8 Strict Pull up
Min 5 - 14/12 Cal Row
Chum Bucket will be a good refresher on some KB movements and strict work. It looks like we may be seeing some KB movements for the last open workout, so figure out the turn and punch on the KB Snatch.
Wednesday 3/1/23
A. Snatch Complex:
Every 90s for 5 sets
- 1 Power Snatch
- 1 Overhead Squat
- 1 Snatch Balance
- 1 Hang Squat Snatch
@ light-moderate weight
B. Gary the Snail
9-minute AMRAP
8 DB Box Step-ups 50/35#
12 Cal Echo Bike
16 Push Jerks 95/65
We have another light and technical Snatch complex for Wednesday and Gary the Snail for our conditioning. 9 minutes may feel like forever if you go hot out the gate on this, so remember, slow is smooth and smooth is fast!
Thursday 3/2/23
Olympic Weightlifting
A. Split Jerk
Every 2 minutes for 5 sets
- 3 Split Jerks @50-60%
B. Back Rack Split Squats
Every 90s for 5 sets:
- 4/side @ Light-Moderate weight
C. Structural
4 rounds for quality:
- 30s Hollow Rock
- 30s Arch Rock
- 100ft Dbl KB Farmers Carry
- 30s Ring Plank
Friday 3/3/23
A. 23.3
???
Friday Night Lights!
The third and last Open workout will be released Thursday night. We will be doing 23.3 in all classes on Friday. Compete with fellow Feast members at Friday Night Lights or come cheer them on! The first heat starts at 5:45pm.
A quick word from coach PJ: It has been an honor to program for you all. It has been incredible to see everyone’s successes whether it be a PR, a new skill, improvement in the Open, or just feeling fitter and healthier. I have learned a lot from each one of you and hope you learned something from me too! Although this is my last week of class programming, I know you are in good hands with Anna. Thank you so much for all your support. I am so proud of you all!
Saturday 3/4/23
A. Brit’s Farwell WOD
For time:
Buy in 1k Row
4 rounds of
20 Deadlift 135/95
40 Box Jumps 24/20”
20 Bar Facing Burpees
Cash out 1k Row
Olympic Weightlifting
A. Back Squat
Every 2 minutes for 5 sets:
- 3 Back Squats @ 60-70%
B. Bench Press
Every 90s for 6 sets
- 2 Bench Press @70-80%
C. Structural
4 rounds for quality:
- 8/side Half Keeling Bottoms up KB Press
- 50 ft Sled Pull
- 30-45s Spanish Squat Hold
- 8-10 Barbell Rollouts
Sunday 3/5/23
Check Sugarwod for Endurance Class wod
Rest Day. Get out and try something new!