CrossFit Open
We strongly encourage everyone to register for the CrossFit Open! Registration is now open.
We will complete the workouts each week anyway! Weekly workouts begin February 21.
CrossFit
Strength
Choose an Olympic lift complex for today:
Complete 7 Sets of 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch
OR
Complete 7 Sets of 1 Hang Power Clean + 1 Power Clean + 1 Clean
This is technique work for today. Do not max out.
Reps do not need to be touch & go.
Conditioning
For Total Reps:
0-4 Minutes:
15 Power Cleans (#115/80)
15 Chest to Bar Pull-ups
15/12 Calorie Row
4-8 Minutes:
15 Power Cleans (#135/95)
15 Toes to Bar
15/12 Calorie Row
8-12 Minutes:
15 Power Cleans (#155/105)
10 Muscle-ups (Rx: Ring or Bar; Scaled: 15 Pull-ups)
15/12 Calorie Row
TOTAL REPS = 130/121 Rx; 135/126 Scaled
Bootcamp
20 min AMRAP
20 Cal ski
15 GHD sit ups/ weighted sit ups
10 Burpees
Plate push down and back (length)
Tabata: Heel reaches
1 min Rest
Tabata: Mt. Climbers w/plates
1 min Rest
Tabata: Flutter kicks
