The CrossFit Open WODs will be released starting each Thursday on March 11th.
Athlete’s that want a practice run, scored WOD before Monday, etc. will have a chance to attend open gym Saturdays.
The Open WOD will run each week on Monday as our normal workout of the day.
Bring the Lumber, ninjas!
-Coach Samy
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Power Clean EMOTM
Warm-up to an opening weight and climb every round or two as able on the minute for 10 minutes total.
10 Rounds, every minute on the minute of
Power Clean x 1 (climbing weight)
Post scores to comments.
“Alexa”
Complete the following for a total score of rounds/reps completed
5 Rounds of
(3:00 on x 1:00 rest)
AMRAP
3 x Power Cleans (135/95lbs)
6 x Box Jumps (24/20”)
9 x Toes-to-Bar
Post scores to comments.
“PowerClean”: 140#
“Alexa”:9 rounds (95#:20”)
235
10+5 Rx
Power Clean: 135#
Alexa: 13 +3 w/ hanging knee raises