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

07-17-2018
Advanced (Performance)
Jerk
6 sets 65-85%
3 jerks, 2s pause in rec.
Warm-up
Mobility, 2min each:
A. Lax ball, shoulder smash
B. Banded lateral walk
C. Glute march

Activation:
6-8min Coach-led Couplet, Triplet or EMOM. Move well.

Post-W/O Challenge:
50 strict chin ups (15 S-MU) or supinated grip ring rows
Crossfit (Fitness)
Shoulder Press (8 x 1 | 3 x 3)
EMOTM (8min) 1 Shoulder Press
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes

E3M (9min) 3 sets
1 Push Press + 2 Jerks
60ft Farmer carry, OH plate walk (BB)
Metcon (AMRAP - Reps)
Every minute, on the minute, for 15 minites (5 rounds) for reps of R-KBS (MU)
M1: Russian Kettlebell Swings, 70/55 (MU/BMU)
M2: 15 Push Press, 95/65 (115/85)
M3: 45 Mountain Climbers or Double-Unders (60 DU)
Score is KBS