The speed development and technique workshop with Tiffeny Parker registration is live. All the info is there with the full lesson plan. This is a very unique opportunity, let’s take full advantage of it.
Here’s the link:
https://www.promotedevents.net/client_frontend_modules/fnn3/event_registration.cfm?qsi=j910&eventid=278&noMap&noTerms
Saturday we have gymnastics at 9am. weightlifting at 10am and the open prep session at 11am. The open prep session is part of our Firebreather class as well. We’ll be doing a hero workout after the session, open style. Meaning that we’re going to judge each other and have a scoring sheet. Don’t worry, the hero workout is only a 12min AMRAP. It would be wrong not to have a hero workout on Veteran’s day. This session is for everyone and we’ll have a scaled option. We might go a bit over 1 hour everything together so just expect to be there until 1230ish. We’ll be covering everything CrossFit Games Open, what to expect for 2018, what we should be working on, programming to get us ready and top shape and more. This is going to be both informative and practical, this is going to be really good. Seriously, everybody should come to this.
Srength
Back squats
3-3-3-3
Deadlifts
3-3-3-3
Note: Start your deadlifts with your last back squat set.
METCON
For time:
18-16-14-12-10-8-6-4-2
Wall balls 20/14
Dumbbell snatch 50/35
