You can attempt the open wod anytime between 8-10:45

Endurance- We ran long last week so we will be running shorter this week
2X400 90 second rest
4×800 2 minute rest
2×400 90 second rest

9am mobility

10 am Partner chipper- 30 minute cap
Bike 100 Cals
2 Sled pushes (down and back is one)
100 Kb swings
2 sled pushes
100 Burpees
2 sled pushes
100 slam balls
2 sled pushes
Bike 100 Cals

19.1 Crossfit Open Wod

we will do this wod at 5am, 6am, 10am, but its more fun to do it during Friday Night Lights from 4pm to 7:30pm
Come out, bring food and drinks!
Warm up, find a judge and jump into a heat. Coaches will help you out.
The open is for everyone with scaled and rx versions of the wods.
register here
games.crossfit.com

Be sure to register for the open a
games.crossfit.com
Everyone is doing it. TOMORROW we will be doing the open wod in the 5am, 6am, 10am classes the starting at 4pm it is “Friday Night Lights.”
You can complete the open wod any time bewtween 4 and 7:00. Come in, warm up, and when we are ready jump into a heat.

Wod
Hero Wod- “Jerry”
Run 1 mile
row 2000
Run 1 mile.

Want to fix your overhead squat? Overhead squat therapy will be the first 10 minutes of class today.
https://www.youtube.com/watch?v=1X-MLCHNwEU

Grab a bar, quick review of the power position snatch, we will be working for the power position this week, the hang next week, and putting it all together the week after that.

Work on sets of 2 power position snatches. (would like full, but will settle for power)

wod

Nate

Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings

Men: 2-pood kettlebell
Women: 1.5-pood kettlebell

Scroll for scaling options.
Post rounds completed to comments.

VERSION 2
20 Minute Amrap
5 Pull ups
10 Push ups
16 KB swings

**There are several variations and progressions we can try for the “pull” and “push” portion of this workout that we can sub for every individual including handstand holds, jumping pull ups, banded muscle ups.. the list goes on and on.

Related:
• From the vault: “Nate” Demo, WOD for 121002

Warm up-
3 rounds
5 strict pull ups
10 push ups
15 Squats

Strength

Bench Press (5×5 @70%-80%)

Keep this moving, one set every 3 minutes

Metcon
8 minute amrap
30 Push Press 75/55
30 Step Back Lunge Steps (Front Rack)

rest 3:00

8 minute amrap
24 Push Press 95/65
24 Step Back Lunge Steps

rest 3:00


8 minute amrap
18 Push Press 115/75
18 Step Back Lunge Steps