1/17/14 Friday

Road to the OPEN

https://games.crossfit.com/article/2014-crossfit-games-open-and-regional-schedule

 

Performance

A. 
Take 15 minutes to build to today’s heavy Complex of:

Push Press + Push Jerk

 

B. 
Back Squat, rest 2min b/w sets

6 reps @ 65%

4 reps @ 75%

2 reps @ 85%

Max Reps @ 83%

*Max reps set terminates with any excessive pause at top of movement (no more then 2 seconds)

 

C. 
2min AMRAP x 2 sets, 4min rest in between sets, of:

6 Thrusters (95/65 lbs)

6 Box Jump-Overs (24″/20″)

6 Hand-Release Push-Ups

*These must be sprint sessions. Do not pace – instead, learn how it feels to hit the throttle and hold nothing back…then rest 4 minutes and do it again.

 

Competition

Wod will be posted at gym