The Open is Coming…

 In Blog, Pictures, W.O.D.

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Change in format for this years upcoming CrossFit Open. This year will be Oct. 10th – Nov. 11th. Link to sign up https://games.crossfit.com/

9.6.19

Plank Challenge 🙂

Health
Bench Press 5 sets of 4 reps at a moderate load
*Stay at same weight across all sets
__________
Fitness/ Compete
Bench Press
Build to a heavy 4 rep
Then drop weight to 80% of that 4 rep max and complete 4×4

Health
DT Ladder
Every 4 minutes, complete 3 rounds of the following:
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Shoulder-to-Overhead

*Light Weight and stay at the same weight for all rounds
__________
Fitness
DT Ladder
Every 4 minutes, complete 3 rounds of the following:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead
*Light weight to start and then increase weight each round
__________
Compete
DT Ladder
Every 4 minutes, complete 3 rounds of the following:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead

*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.

Round 1 – 95, 65lb
Round 2 – 135, 95lb
Round 3 – 155, 105lb
Round 4 – 185, 130lb
Round 5 – 205, 145lb – *AMRAP with remaining time

 

 

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