Weekly Preview

2/25/2018

Weekly Preview CROSSFIT OPEN, WEEK 1 Congrats to every one who came by Saturday to complete week 1 of this year’s open.What an amazingly energetic and enthusiastic display of camaraderie, […]

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Today's WOD

12-12-2019
Warm-up
Mobility, 2min each:
A. T-spine mobilty, med ball or foam roll
C. Wrist stretch, front, side-to-side, reverse (1min ech)

2 Rounds:
10/10 weighted walking or reverse lunges
10 Band+PVC OHS drill, pull away.
8-10 KB snatch, per arm

Post-W/O Challenge:
50 weighted jump squats
Crossfit (Fitness)
Back Squat (6 sets of 3 reps at 70-80%)
2 w/3s pause at btm + 1 full speed


Accessory: 3 set of 6-8 reps
Pistols (weighted)
Heavy KBS
Metcon (AMRAP - Reps)
4 rounds of:

M1: ME BF Burpee (BBJO, 24/20)
M2: ME Power Snatch
M3: ME Overhead Squat
M4: Rest

Weight: 115/85, (155/105)