I have been getting a lot of feedback from the competition and many people are looking for more, Just so happens that the CrossFit open is around the corner and after going back and forth about how I can program for competitors as well as general public, I have come to the conclusion that I am going to do exactly that. Basically from here until march 6th classes will be hard and there will be a little extra volume for people looking to compete.
work up to a heavy Jerk-does not need to be a P.R. if its feeling slow.
12 min. amrap
6 Push Press (115/75)
10 Kettlebell Swings (70/53)
Athletes looking to compete should try this on the min.
(If you fail to finish a round within the minute, finish out the round and rest the remainder of the minute you bled into, then pick up again at the top of the next minute. E.g. – completed 10 swings at 9:10, rest 50 seconds, begin again at 10:00 . . . and only complete 11 rounds – do not make up missed rounds at the conclusion of 12 minutes.)
Front Squat 5×3 try to get the last two sets at 90%
90 sec. each station
row for calories
90 sec. rest
Fight Gone Bad
1 power snatch+2 ohs
10 min. amrap
15 ground to overhead 75/55
30 double unders
Top 5 males
First of all I want to congratulate everyone who participated in the competition on Saturday. The amount of effort and pure heart displayed was indescribable. I want to thank all people who volunteered their time and everyone who came to support.
If you were in the competition I would give yourself one more day, your central nervous system was put through the ringer and so was your liver if you enjoyed the after party.
max 50 meter farmers carry
OTM x 20 Odd - 5 HSPU use deficit if neccessary Even - Row 200m
My apologies I know I forgot a lot of people in the heats, we will have a revised list by Friday.
Cleans pulls @110% of 1 rm clean
100 meter sprints
In house competition is this Saturday Dec. 8 followed by the holiday Party! below are the heats, they are not final, If you cant make it I need a definite answer by this Wednesday so I can rearrange the heats and we can get done in a timely fashion. Should be a great time and fierce comp.!! if you have not paid yet please do that by wed. as well.
#4 masters men
Power cleans 95/65