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02/23/2014 WOD

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Monday 02/23/2014

Strength:

12 Minutes to work

Squat- 5,4,3,2,1,1,1

Work up to heavy single

Start first 5 at 55% and work up each set to max attempt

WOD:

1.Metcon

with a 10 minute running clock

15-12-9

Power Snatch, 115/80

TTB

in the remaining time,

AMRAP of:

Burpee Box Jumps, 24/20

2 Scores:

(1) Time for the 15-12-9

(2) Total number of Burpee Box jumps

Level 1

65/45

Sit ups

Level 2

95/65

T2B or Hanging Knee Raises

_________________________________________________________________________________________

The 2014 CrossFit Open begins this week and we are all very excited about the next 5 weeks and encourage you all to sign up and push your selves out of your comfort zones.  With that in mind we wanted to share with you our game plan for proper rest/recovery and training for the next 5 weeks.  The following is the training regime we would like to see all those who are signed up or signing up for the Open follow.  If you have any questions please feel free to ask one of the coaches. 

THURSDAY: OPEN WOD is Posted Rest/Recovery

FRIDAY: OPEN WOD Attempt 1

SATURDAY: Recovery

SUNDAY: Recovery and/Open Prep

MONDAY: OPEN WOD Attempt 2

TUESDAY: Recovery/Training

WEDNESDAY: Training

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