Workout of the Day

Open Prep Week 4

CrossFit Unbowed – CrossFit

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Metcon (Time)

800m run

Rest 1/2 the time it took you to run.

400m run

Rest 1/2 time

200m run

Rest 1/2 time

400m run

Rest 1/2 time

800m run

Open Prep Week 4

CrossFit Unbowed – CrossFit

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Clean and Jerk Complex

On the :90 seconds for 6 complexes….

3 position power clean (high hang, hang, ground) + split jerk

1 Complex @ 60%

1 Complex @ 63%

1 Complex @ 66%

1 Complex @ 69%

1 Complex @ 72%

1 Complex @ 75%

Metcon (AMRAP – Reps)

On the Minute x 16 (4 Rounds):

Minute 1 – 18/14 Calorie Row

Minute 2 – 6 Power Cleans (185/135)

Minute 3 – 200m run

Minute 3 – 50 Double Unders

Metcon (Time)

Non Equipment Wod: Sally

(https://www.youtube.com/watch?v=AZ2c3qNK8sE) Link to song.

2 rounds –

For the song, every time they say “down” hit the bottom of the squat. Every time they say “up” come on up. Hold it until they say up.

Open Prep Week 4

CrossFit Unbowed – CrossFit

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Weightlifting

Snatch Complex (2)

EMOM 10:

Power Snatch + Squat Snatch

Minutes 1-2 @ 60%

Minutes 3-4 @ 65%

Minutes 5-6 @ 70%

Minutes 7-8 @ 75%

Minutes 9-10 @ 75-80%

Metcon (Time)

For Time:

20 Burpee Box Jump Overs (30/24)

30 Power Snatches (115/80)

40 Overhead Squats (115/80)

50/35 Calorie Row

Metcon (Time)

Non-Equipment Wod – For Time:

100 reps of each

Push ups

Air Squats

High Knees

Butt Kickers

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