Strength
Bench Press Heavy 3’s, go for a max if your feeling good. Mix in strict pull ups or ring rows if you are NOT maxing out.
WOD-
This wod was in the open in 2012 and 2013
12 minute AMRAP
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups
Surprise everyone… the ghost of Opens past is here this week. We will be repeating workouts from previous CrossFit opens. Know the difference between training and competing. Use these as TRAINING and when the real open comes around.. then it’s time to compete. We will be doing strength portions of the day before these wods. Please don’t “save it for the wod” Do your strength correctly.
Strength-
Back squats- Heavy 3’s- If you are feeling good go for a 1RM.
3,3,3,3,3 There are not plus sets this week. this will be 90 percent or more of your one rep max.. next week we go back to lower weights and higher reps.
wod:
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
Clock keeps running and go right into 15.1a, have your weights ready. You just did heavy back squats, and a 9 minute wod. Control yourself. You most likely are not going to PR your clean and jerk. Go heavy but be smart.
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap
—-don’t forget to buy your friends a month of crossfit for $59 for Christams. I’m taking this offer down soon.
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15 minute warm up and build bars and get all equipment out for your team- make sure you have all your equipment before you start-
wod is simple- Teams of 3
30 Minute Amrap- one team member working at a time (trust me, you wont get a lot of rest)
This starts with a 1000m row that you only have to do once-
——THEN— with time remaining do as many rounds as possible of
30 deadlifts (225/185)
60 wall balls (20/14)
60 kettle bell swings (70/55)
60 ab mat sit ups
200m run as a team
-can not start next round until all team members are back from the run.
split work however you want-
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8am endurance
1 mile- rest 4 minutes
2×800- rest 2 minutes (after 2nd 800 slowly slowly slowly jog to Byrd Street, when you get there start——
4×400 with 90 seconds rest between
9am-mobility
10am bootcamp
Strength-Front Squat
3,3,3,3,3+ Work your 3 plus, it’s Friday.
Wod-
15 Minute ladder-
1 Kettle Bell Swing
1 Wall Ball
20 Double Under (30 singles)
2 Kettle Bell swing
2 Wall Ball
20 Double Unders
3 Kettle Bell swing
3 Wall Ball
20 Doubles
4 Kettle Bell Swing
4 Wall Ball
20 doubles–
and on and on and on and on for 15 minutes.. doubles stay the same, kb and wall ball go up by one each round..