2.20.17

Week 1 of the CrossFit Game Open is upon us.  We have put the work in.  The work should be done. We will still have programing but this programing will be to maintain our fitness for the next 5 weeks, not break us down.  Our lungs will be tip top but we will not be doing any heavy cycles.  This programing will be built around getting the most out of the Open, aka the thing we train for all year.

Programing will be as normal Monday then   we will do a minor deload Tuesday, Wednesday, Thursday before the Friday Feb 24th. This will just help make sure we are fresh for the first workout announcement.  I will be doing the programing based on doing the Open workout Friday and redoing on Monday. If you have any questions let us know.  Obviously people will have schedule conflicts, you do not have to let me know just try to find a judge and pick a day.  Sundays are usually open for redo workouts as well.

 

BB CYCLING

Every 1:30 for 9:00 (7 total sets) of:

1 Power Snatch + 3 OHS + 1 T&G

Snatch (full squat) – begin

@ 60-70% of 1rm Power Snatch

and work to a max for the complex

 

GST/Strength:

1a) 4X45 seconds ME C2B Pullups

rest 90 sec.

1b) 4X8  Thrusters

heavy as possible

rest 90 sec.

 

Metcon:

5 rounds of:

16 6″ Target Burpees

12 TTB

8 OHS 135/95

Rest 1:00 between round