AG at OPTIMUM WOD: March 15, 2024

O1 Fit

Part A

Every 2 minutes x 5 sets

Overhead Squats

5 x 5 reps

Starting at 67% of your 1rm Overhead Squat and increasing the load each set.

Today you’re aiming to establish a heavy 5 reps for the day.

Part B: Morning Crew

For Time (CAP 20)

10 Chest To Bars or 8 Bar Muscle Ups

20 Dumbbell Goblet Squats

30 Burpee Box Jump Overs, 24"/20"

40 / 32 cal Bike

30 Burpee Box Jump Overs, 24"/20"

20 Dumbbell Goblet Squats

10 Chest To Bars or 8 Bar Muscle Ups

RX 50 / 35 lbs DB Scaled 35 / 20 lbs DB

CF Open 24.3: Evening Crew

For Time (CAP 15)

5 Rounds

10 thrusters, weight 1

10 CTBs or Pull Ups

Rest 1 minute

5 Rounds

7 thrusters, weight 2

7 BMUs or CTBs

RX

♀ 65, 95 lbs

♂ 95, 135 lbs

Scaled

♀ 45, 65 lbs

♂ 65, 95 lbs

Go Fit

Part A

Every 2 minutes x 5 sets

Empty Bar Overhead Squats

5 x 5 reps

Beginner perform as Single Arm OHS (5 reps each side)

Part B: Morning Crew

For Time (CAP 20)

10 DBs Renegade Row LR1

20 Dumbbell Goblet Squats

30 Burpee Box Jump Overs, 20"

40 / 32 cal Bike

30 Burpee Box Jump Overs, 20"

20 Dumbbell Goblet Squats

10 DBs Renegade Row LR1

Pick load

CF Open 24.3: Evening Crew

For Time (CAP 15)

5 Rounds

    10 thrusters, weight 1

    10 Bent Over Rows (Bar)

Rest 1 minute

5 Rounds

    7 thrusters, weight 2

    7 Push Ups

♀ 35, 55 lbs

♂ 45, 65 lbs