Chris Isernio

LIFT:

DEADLIFT
3 REP EMOM

WORKOUT:

ROW 500 METERS
MAX REP BENCH PRESS @135/95

PERFORM 4 ROUNDS WITH 1 MINUTE REST INBETWEEN ROUNDS

LIFT:

POWER SNATCH
3 REP EMOM
10 MINUTES TOTAL

WORKOUT:

100 TOES TO BAR
EACH TIME YOU BREAK
PERFORM 15 PUSH UPS

IF YOU WOULD RATHER NOT DO PUSH UPS YOU CAN SUBSTITUTE WITH WALL BALLS

THE OPEN BEGINS THIS THURSDAY, WE’LL BE DOING THE WOD AS USUAL ON FRIDAY’S THE DAY AFTER IT’S ANNOUNCED AND ON SUNDAY’S FOR THOSE OF YOU WHO WANT TO TRY IT AGAIN OR FOR THE FIRST TIME.
IF YOU WOULD LIKE TO SIGN UP JUST GO TO THE GAMES.CROSSFIT.COM SITE AND LOG IN OR CREATE AN ACCOUNT AND SIGN UP FOR THIS YEARS OPEN.

LET ME KNOW IF YOU RUN INTO ANY TROUBLE, IT’S PROBABLY MY FAULT.

LIFT:

BACK SQUAT

3 REP EMOM
@75% OF LAST WEEKS MAX REP

WORKOUT:

50-50-50
DOUBLE UNDER
21-15-9
DEADLIFT @275/180
HANDSTAND PUSH UPS

LIFT:

BENCH PRESS 5 REP EMOM
10 MINUTES

WORKOUT:

15-12-9
THRUSTER @135/95
BURPEE OVER BAR

THEN… RIGHT AFTER
50 EVIL WHEEL
50 CRUNCHES
50 FLUTTER KICKS
NO REST BETWEEN

WORKOUT:

TEAMS OF 2 COMPLETE:

5    PULL UPS
10  PUSH UPS
20 AIR SQUATS

ALTERNATE FOR 40 MINUTES TOTAL.
ONE PERSON DOES A SET WHILE THE OTHER RESTS AND THEN SWITCH FOR 40 MIN.

LIFT:

EVERY TWO MINUTES, FOR 16 MINUTES (8 sets) of:
HANG CLEAN  + CLEAN + JERK

WORKOUT:

THREE SETS MAX REPS OF EACH:
60 SECONDS OF WALL BALL SHOTS @20/14
60 SECONDS OF SWINGS @55/35
60 SECONDS OF BOX JUMPS OR STEP UPS
60 SECONDS OF PUSH PRESS @75/55
60 BIKE FOR CALORIES
REST 60 SECONDS

LIFT:

BULGARIAN SPLIT SQUAT

EVERY 90 SECONDS COMPLETE 7 REPS EACH LEG FOR 10 15 MINUTES

WORKOUT:

COMPLETE AS MANY ROUNDS AS POSSIBLE IN 12 MINUTES OF:
12  ALTERNATING DUMBBELL SNATCH  (55/35 lbs)
9    BURPEE BOX JUMP OVERS (24″/20″)
6    BAR MUSCLE UPS

LIFT:

BACK SQUAT
SET 1:  5 REPS @75%
SET 2:  3 REPS @85%
SET 3:  1 REPS MAX WEIGHT

WORKOUT:

COMPLETE AS MANY ROUNDS AS POSSIBLE IN 14 MINUTES OF:
20 LATERAL JUMPS OVER BENCH
20 SIINGLE-ARM KETTLEBELL PUSH PRESS
10 PULL UPS (STRICT IF YOU CAN)

LIFT:

BENCH PRESS
3 REPS EMOM

WORKOUT:

COMPLETE FOR TIME:

100 DOUBLE UNDERS
80   KNEES TO ELBOWS
60   FRONT SQUAT @135/95
40   PULL UPS
20   JUMPS OVER THE BOX 24/20

LIFT:

JERK (SPLIT OR PUSH)
3 REPS EMOM

10 MINUTES

WORKOUT:

TEAM OF 2

PARTNER 1 COMPLETE 500  METER ROW
PARTNER 2 COMPLETE AS MANY REPS AS POSSIBLE IN THE 500 ROW TIME OF:
1 SQUAT CLEAN INTO THRUSTER @95/65
COMPLETE UNTIL 100 REPS ARE DONE