*Our CrossFit Games Open Schedule: Thursdays at 8pm the WOD will be announced online via CrossFit HQ. Saturday during Open Gym athletes will be able to give the WOD a practice run and/or work on relative skill sets. Mondays we will run the WOD as a gym and validate those competing during their traditional training/class times.
It’s time to get some, freaks.
Warm-up Drills:
I. Indoor O-Course (Coach’s choice)
II. Mobility
Impact/Focus: Max Wattage Row
Set-up a Concept 2 Rower and work through the following
Warm-up:
Row 2 Rounds of 250m x :30 rest
2 practice attempts of:
In ten pulls or less execute a maximum wattage output
3 maximum effort attempts of:
In ten pulls or less execute a maximum wattage output
Post scores to comments.
“Barbell Speciation”
5 Rounds for time of
5 x Thruster (95/65lbs)
7 x Power Clean (95/65lbs)
10 x SDHP (95/65lbs)
Notes: SDHP is Sumo Deadlift High-Pull.
Post times to comments.
Skill Development
Complete 8 Rounds of (:20 work x :10 rest) in an L-sit hold or scaled substitute.
Max Wattage Row: 504w
Barbell Speciation: 9:28 RX
“Max Wattage Row”: 545W
“Barbell Speciation” : (product of Samy’s education again!) : 12:32 (75#)
“Max Wattage Row”: 545W
“Barbell Speciation” : (product of Samy’s education again!) : 12:32 (75#)