A.
Every 2 minutes, for 24 minutes (4 sets):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Supine Med Ball Leg Curls x 12 reps @ 2110
Station 4 – Barbell or Ab-Wheel Roll-Outs x 12-15 reps @ 3010
B.
Complete as many rounds and reps as possible in 12 minutes of:
Run 200 Meters
20 Mountain Climbers
10 Single-Arm Kettlebell Swings (Left Arm)
10 Single-Arm Kettlebell Swings (Right Arm)
A: complete with 135# RDL, 53# Row, subbed banded GHD raises, 8-10 barbell rollouts
B: 5 rounds, 35# kb
Wendler deadlift day. Last set 10 @ 195
Good mornings 3×10
Ham curls 3×12
Bent over BB rows 3×10
Sit-ups 4×20
B: 6 + 1 run. 20lb kettle. First time doing 1 arm swing.
Part A
200
240
280
320
350
355 (1 rep)
BW 145
Part B
I’m without hands from yesterday’s muscle ups.
Do you have any plans for the open?
I mean, is this program considering the open?
What happened to your hands?! Leave them on the rings? 🙂
Yes, programming is considering the Open as much as possible with the timing of the announcements. You will see the harder/more strenuous workouts early in the week to allow for a couple of “easier” days before we run with them on Fridays. However, I still suggest you hit the workout whenever you feel at your best during the week. If you do them Fridays and feel like you want to redo it, then you can rest Saturday and do it again on Sunday.
What’s your goal with the Open?
Hi Michele,
My goal is be better than last year …
I’m not actually an performance athlete. I’m Crossfit Tupis Head Coach in Brazil.
I’ve been following your program cz it’s a way to avoiding a biased programation and follow strictly a coach even when Wall Balls comes up.lol
I asked cz my hands actually are too bad from muscle ups and c2b and today we have T2b.
I was worried about my hands on Friday.
I would like to congratulate your program since that me and my coaches started to follow you
We became stronger an fitter
Awesome news (about becoming stronger and fitter and not about your hands!). Yes, definitely try to save your hands for Friday…Murphy’s Law…do you have that in Brazil?
Yes. Michele we do.
Thanks for your support