Open Prep Cycle Week 6

Monday

Metcon
Open 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Time cap: 20 minutes

Aim
Open Prep

Mobility
Box Shoulder Stretch
Box Pigeon Stretch

Tuesday

Metcon
Last Run
8 Rounds for time of:
200m Run
5 Chest To Bar Pull Ups
200m Run
5 Hand Stand Push Ups

Aim
Gymnastics under fatigue

Mobility
Calf Stretch
Pec Stretch
Wall Hinging Stretch

Wednesday

Metcon
Karabel
3 Rounds For Time of:
50 Wall Ball Shots 20/14lb
10 Snatches 61/43kg

Aim
Lungs & Legs

Mobility
Couch Stretch

Thursday

Metcon
Gotcha Coffee Kane
Every 5 Minutes for 5 Rounds
50 Double Unders
15 Cal Row/Ski
10 Toes To Bar

Aim
Skill & Recovery

Mobility
Calf Stretch
Samson Stretch

Friday

Metcon
Shimmy
Amrap 8
2 Wall Walks
5 Box Jump Overs 24/20”
10 Overhead Squats 43/29kg

2 min rest

Amrap 8
2 Muscle Ups
5 Box Jump Overs 24/20”
10 Overhead Squats 43/29kg

Aim
Shoulder Endurance

Mobility
Straddle Stretch
Scorpion Stretch

Saturday

Metcon
Do Your Maths
Amrap 9
1 Pull Up
1 Power Clean 43/29kg
1 Thruster 43/29kg
After each round add 1 rep

Aim
Open Prep

Mobility
Underneath Stretch
Straight Leg Crossover Stretch