I would like to take this time to thank everybody who supported or participated in this year’s Crossfit open. Thank you so much for your support and your effort results were outstanding!!! We have a nice group movin on!!!
Skill
Pendlay Rows 4x6
Bent over Rows
WOD
6 Rounds of
6 OH Squats
6 Power Snatches
6 Bar over Butpees
3 Strict Pull ups
Warm up w/ 2 mins of each cardio 30 GHDs or TTB WOD 8 min AMRAP 2 Wall Walks 6 OH Squats 10 Box Jumps REST 2 mins 8 min AMRAP 2 Pulling (clean) Complex 6 Bar Over Burpees 10 KB Swings
LET's Gooo!!! 5 Rounds of- :1:00 Power Cleans (55/75) 1:00 Pull Ups 1:00 Wall Balls (14/20) 1:00 Push Jerks (55/75) 1 min Rest Round 2: (65/95) Round 3: (75/115) Round 4: (95/135) Round 5: (115/155
Wodopalooza workout --- 45 Deadlifts 45 hand St push ups Break it up anybway/any how 7:00 min Time Cap Or finish Then, we will work on Oly lift - snatch!!!