ANNOUNCEMENTS
Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:
Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:
- Overemphasize volume on all the movements of the open.
- Repeat an open workout 1x week for the first 4 or 5 weeks
- Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high.
- Cash Out's will be dedicated to improving our core strength and improving your lactate threshold.
3 rds
3 high hang snatch 45/35
5 OHS/Front Squat 45/35
7 sit ups
9 push ups
BUY IN
RX :
EMOTM 8 min
min 1: 6 power snatch 75/45
min 2: 6-8 K2M/TTB
Comp:
start @ 50% and build if possible
RX :
EMOTM 8 min
min 1: 6 power snatch 75/45
min 2: 6-8 K2M/TTB
Comp:
start @ 50% and build if possible
SKILL
hold on to those OHS as long as possible
WOD
3RFT:
30-24-18 OHS (95/65#)
15-12-9 Over-the-Bar Burpees
comp: 115/75
CASH OUT
60ft walking lunges
holding one kb in each hand at your side
AHAP
MOBILITY
lats
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