Wednesday, February 11, 2015

2/12/15


  • warmup:

  • 3 round NFT

  • 2 Wall Walk/Climb
  • 10 Empty Bar Pwr clean and jerk
  • 100 M run

  • A. Push or Split Jerk 3-3-3-3-3

  • B. 

  • 2,4,6,8,10,12

  • C2B pullups
  • Power Cleans (165/105)

  • *if you plan to do better than last year in the CrossFit open, then focus on being efficient in your C2B pullups. This movement shows up in every open and is very likely to do so again this year. We will continue to work on movement efficiency with other common movements seen in previous opens

  • C. Double Under practice (10 minutes)

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