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

09-19-2018
Warm-up
AMRAP x 6mins
M1: 10 ball slams
M2: 1L bear crawl
Crossfit (Fitness)
Romanian Deadlift (RDL) (6 x 4 @ 2s ECC)
Take 6 sets to build to heavy set of 4 RDL's with a 2s descent.

Acc: 3 sets
Strict pull-up x5 (weighted)
Heavy wall-balls x 8-10







Metcon (Weight)
EMOM x 12mins
Every minute for 12 minutes complete:
1 squat clean (75% of 1RM)
3 KB swings (70/53)
5 TTB

RX+ option:
EMOM x 12mins
Every minute for 12 minutes complete:
1 squat clean (75% of 1RM)
3 muscle-ups