The Open is next week. THE OPEN IS NEXT WEEK!!! Are you ready? We’re getting close to 50 registered, what are you waiting for? This is going to be fun! It will challenge you, you will get better because of it, not only that, but you will be part of the biggest community fitness event on the planet. Every single CrossFit gym in the world is doing it!! If you don’t feel comfortable doing it, this is precisely why you should do it. “Life begins at the end of your comfort zone”. If we always do things that we’re comfortable with, we will never get better, we will never growth. Doing things that you’re not comfortable with will make you learn, will give you a new experience, a new perspective. Just go sign up, let’s do this!!
https://games.crossfit.com/
Strength
E2M10M (5 sets)
2 snatch pulls @110% of 1RM
Note: Just like last week with the clean pulls, reinforce good mechanic, good take off, keep the bar close, triple extension, shrug, be patient on bending the elbows. Weightlifting is technical, the better your technique is, the more you will lift. Trust the process and be patient
METCON
1min dumbbells or kettlebells thrusters 53/35
1min chest to bar pull ups
1min dumbbells or kettlebells thrusters 53/35
1min chest to bar pull ups
1min dumbbells or kettlebells thrusters 53/35
1min chest to bar pull ups
Note: Score is total reps of thrusters and chest to bar combined
Weightlifting (W2D1)
Snatch primer
Muscle snatch 5×1
Power snatch 5×1
high hang snatch 5×1
Snatch balance 5×1
Front squat 5×5
Note: Same as last week, let’s work on proper mechanics, keep it light if necessary. It’s our time to work on technique and be more efficient. Next week will be more about volume and barbell cycling
“Remember kids, always do your floater wods”
6 rounds:
Air bike cals
30sec on
30sec off
Score is total cals for all the intervals together
Note: hahahahahahahahahahaahahaha
