Post-Open EMOM – hinge & press

3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
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Every :60 for 32:00 (8 sets of each):
1st: 1-2 wall walks or 1-3 mat lengths handstand walk
2nd: 2-4 touch-and-go deadlifts
3rd: 8-12 sit-ups – any variation
4th: :40 bike/row/ski @ moderate effort
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5:00-10:00 coach-led mobility

CrossFit Open 23.2

2 rounds as warm-up:
:30 relaxed hang from bar
10 alternating toe touches from plank
10 alternating prisoner reverse lunges
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10:00 movement prep
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23.2
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5:00-10:00 coach-led mobility

Weightlifting tech & other things

3 rounds easy:
5 pvc behind-the-neck presses
5 pvc overhead squats
5 pvc snatch balances
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Every :90 for 15:00 (10 sets):
1 hang clean from anywhere above the knees
1 hang clean from just below the knees
1 clean
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3 sets:
3:00 bike/row/ski
:60 plank on ground or hollow hold or V-ups
:60 med ball or sand bag bear hug hold (no carry/movement, just hold)
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bis/tris!

Partner extravaganza!

10:00 dynamic mobility work – coach-led
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AMRAP in 20:00 w/a parter:
20 pull-ups
25 double-unders
30 box step-overs
35 double-unders
40 calories
45 double-unders
*partners trade off all work as desired w/only 1 working at a time
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bis/tris/abs of choice or easy walk cool-down

Hinge strength + sprint chipper

2 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
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Every 2:30 for 15:00 (6 sets):
3 snatch-grip deadlifts, moderate & solid w/reset on ground between reps
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For time w/7:00 cap:
35 power cleans, light up to 95/65
35 bar-facing burpees or strict handstand push-ups
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5:00-10:00 coach-led mobility

Gymnastics tech work + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed 2-arm hang from bar
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Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
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15:00 @ moderate effort:
1 lap around the gym plate overhead carry
1 lap around the gym tough Farmer’s walk
:60 plank on ground
60 single-unders
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5:00-10:00 coach-led mobility