ANNOUNCEMENTS
Upcoming local competitions:
2/27/2016 MAXlift 2016 at CF KOP
2016 CrossFit Open!
Five Weeks | Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open
2/27/2016 MAXlift 2016 at CF KOP
2016 CrossFit Open!
Five Weeks | Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open
WARM UP
General movement warm up (pass through, air squats, good mornings, etc)
then:
1 min of assault bikeGeneral movement warm up (pass through, air squats, good mornings, etc)
then:
then
5 min emotm
3 Muscle Snatch 45/35
5 Strict press 45/35
10 Air Squats
BUY IN
Every 90 seconds for 9 minutes
2 push jerk + 2 split jerk
Use 65-75% of 1RM push jerk
SKILL
Keep the same pace every round!
WOD
7 rounds
10 Hang Power Snatch 75/45
10 TTB
rest 1:00 after each round
comp team - 95/65
comp team - 95/65
CASH OUT
N/A
MOBILITYEVERYTHING
RESULTS
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