4 sets of
10 BB Lunges; r/r – 30s
8-12 Ring Rows; r/r -60s (elevate feet or wear a wgt vest if necessary)
45-60s Prone Plank; r/r – 60s
+
21-15-9
KBS
Box Jumps
HRPU
–or–
13.5
—-
The Awesome Clean and Jerk Lady
Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters 100/65
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
–or–
If you do not complete 90 reps in 4 mins, rest 4 min, and at 8min on the clock
2 RFT
400m Run
15 Power Cleans
+
Mobility and/or Skill/Goat Work
—-
If attempting Saturday
CTB Pull Up skill work
+
3 sets
3min Row for meters
r/r – as needed
Choose your work today based off of the day you will make your Open attempt. Thursday – Rest/Mobilize, Friday – Can do today’s WOD or Goat/Light WOD your Coach will help you with. Saturday – Today’s WOD
—–
EMOM – 8
3 DE DL @65%
+
3 sets for total time
20 KBS
20 Burpees
40 Double Unders
r/r – 60s
+
100 Sit Ups/TTB/GHDSU
EMOM – 10
Odd – 2 FS
Even – 5-10 HSPU
+
3 RFT
400m Run
15 Thrusters
————-
Saturday cook out party to celebrate all of the accomplishments of the CrossFit Open. Get your ice cream ready! More details to come
And this morning we all screamed for thrusters, but in a very different way.
Is this the Jason Graves workout?
Yes, she is awesome!!! Way to go Stephanie!
I’m famous! I have seen this picture everywhere! Shayne told me I was on twitter….my brother in law called me at work this morning to tell me I was on the blog….what next? The cover of People???
I LOVE IT!
Thank you, Matt. : )
My other favorite part of this picture (second to the AMAZING PR!) is the pure joy and excitement of everyone gathered around. If anyone asked me to describe the BOLT family, I would show them this