Posted by Kevin 4 years ago | Under Tags: burpee, front squat, kb swings | Comments none
This is the week that the Crossfit Open begins, so if you haven’t registered then get yourself online to here,
You will be able to complete the workout on Friday evening in the 4 and 5 o’clock class (if you are a registered athlete and you can’t make the Saturday) and on Saturday morning, where it will be the same as last year, splitting up and judging your peers. The workouts were a great buzz and don’t worry about the scaling as we will have it all on the board so that everyone who wants to workout is given a shot.
Monday
Strength
ME Strict Press
Conditioning
EMOM for 10 minutes
10 Ball Slams
20 Double unders
Tuesday
Skill
Conditioning
Pair up and alternate
30 seconds on 10 second changeover
A1, 3 Power Clean 60/45kg
5 Burpees
A2, Death by shuttle sprints (start at 4)
Wednesday
Strength
ME Front Squat
Conditioning
4 rounds
1:00 max reps Front squat at 75%
1:00 max reps Ring rows
Thursday
Catch up day
Complete anyway
150 Kb Swings Russian 24/16kg
50 Handstand Push ups
Friday
Strength
DE Power Clean,
10×2 on :45 @ 65% 1RM
Conditioning
Aim to use the same KB or DB for all three movements
4 rounds
5 Weighted Pullups
10 Weighted Pistols
20 Get up sit ups 10L/10R
