Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout One (Distance)

“BikeErg Lactate Threshold”

2 Rounds

3x (2 Min at RPE7, 3 Min at RPE7.5)

*Rest 5 Min at RPE2 between rounds.

Total: 35 Min

Workout Two (Time)

“Workout Two”

Freedom (RX’d)

Teams of 2

3 Rounds

15 Synchro Box Jump Overs (24/20)

30 Power Snatch (135/95)(split)

(KG Conv: 61/43)

Individual Option

3 Rounds

15 Box Jump Overs (24/20)

15 Power Snatch (135/95)

(KG Conv: 61/43)

Independence

Teams of 2

3 Rounds

15 Synchro Box Jump Overs (20/16)

30 Power Snatch (95/65)(split)

(KG Conv: 43/29)

Liberty

Teams of 2

3 Rounds

15 Synchro Box Step Up and Overs (24/20)

30 Power Cleans (light)(split)