1/6/14 Monday
Road to the OPEN
https://games.crossfit.com/article/2014-crossfit-games-open-and-regional-schedule
Performance
A. EMOM, for 8 minutes:
Front Squat x 2 reps @ moderate load (75-80%)
B. 3-Position Clean, technique based; 1 rep each x 5 sets, Rest 2-3min
(high hang, above knee, below the knee)
C. Four sets for max reps of:
30 seconds of Power Cleans (light enough so that you can cycle weight for entirety of the 30 sec for all sets)
Rest 90 seconds
+
Extra
D. Three rounds for time of:
5 Back Squats (moderate load)
15 Pull-Ups (chest to bar for advanced athletes)
Competition
Wod will be posted at gym