March 27, 2019

September 11, 2016

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Ya’ll! This was the most fun I’ve ever had with The Open! It’s been really stressful for me in the past, but this year we really made it about US, a...

That was fun!!

March 27, 2019

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WODs March 21st-26th

March 26, 2016

 

 

Monday 21st

 

 

 

STRENGTH:
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

 

Followed immediately by…

 

10 minutes to build to today’s heavy single.
Jerk x 1 rep

 

 

CONDITIONING:

Three sets for max reps of:
60 seconds of Push Press 
60 seconds of Box Jumps 

**60 seconds of Rest

 

 

Tuesday 22nd

 

 

STRENGTH:
Every 2 minutes, for 16 minutes (8 sets):
Clean (Power Clean OR Squat Clean. Either way, practice the good catch in the throat with elbows up)

*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 6 reps @ 80%

 

 

CONDITIONING:
In teams of two, alternating full rounds, complete a 12 min AMRAP
1 Power Clean 
2 Front Squats 
4 Front-Racked Lunges 

5 Chest-to-Bar Pull-Ups

(Example: Jeff completes 1 full round, then tags in Big Mike who completes 1 full round, and they go back and forth for 12 minutes to see how many rounds they can complete as a team.)

 

If you're going solo, then treat it as an EOMOM where you complete a round in the first minute, and rest in the second minute for a total of six rounds.

 

 

Wednesday 23rd

 

 

STRENGTH:

Every minute, on the minute, for 15 minutes:
Minute 1 – 5-10 Handstand Pushups...depending on your ability

Minute 2 – 12-15 Russian Kettlebell Swings

Minute 3 – 5-8 Strict Toes to Bar 

 

CONDITIONING:

12 min AMRAP

Run 400 Meters
40 Double-Unders
20 Push-Ups

 

 

 

Thursday 24th

 

 

STRENGTH:
Every 2 minutes, for 6 sets:
5 Heavy Bench Press

5 Strict Chinups or 5 Ring Rows

 

 

CONDITIONING:
10 min AMRAP

400 Meter Row

40 Wall Ball Shots
40 Burpees 

 

 

 

Friday 25th

 

Crossfit Open Event 16.5 ...to be announced Thursday evening.

 

We will make a party out of this one. Ping and Mackle are going to throw down at 5:15, so let's hang out afterwards and have some fun...until the last person leaves. 

 

Bring some snacks if you like, throw some beers in the cooler, bring some friends if you like. This is the last event of the 2016 Open, so lets celebrate!

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