If you need to do the open wod, arrange for a judge before you get to class. set up towards the front of the room, rowers inside the rig so you are out of the way of class.

Warm up-Teams 3-
one on the bike, one doing burpees, one holding a plank. 9 minutes total. do this as a group. switch every minute. you will be at each station 3 times.

Strength-
Deadlifts.
Please warm up with very light weight. then start at about 60 percent of your 1 rep max. do 6 sets of 5 increasing your weight each round.

Wod- we will quickly review the power clean right before the wod, we want you to build up to your working weight for the wod.

wod option 1 heavy option- 4 rounds for time
5 Muscle ups
Run 200
5 Power cleans 225/155
Run 200

Wod option 2 4 rounds for time, lighter and faster
12 Pull ups or 16 ring rows
Run 200
10 Power cleans 135/95
run 200

*if you want to do option 1 pick a weight where you have to do singles on the cleans. its supposed to be that heavy

*if you want to do option 2 pick a weight where you can do at least 5 of the reps every round “touch and go”

Partner Wods

Wod 1

12 Minutes
10 cleans 155/95
10 burpees
200 M farmer carry.. 50/35 pound dumbbells you can switch the dumbbells between partners but you CAN NOT each carry 1

Wod 2
10 Minutes split how you want how many rounds can you get
50 Kb swings
30 pull ups —

wod 3

6 minutes of Man Makers.

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.