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Here is what we found…
This past week many of you completed your very first CrossFit Open Workout. I’m sure it was an eye opening experience. FOUR years ago I
Strength/Skill For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy
Strength/Skill Five sets of: Unsupported Seated Strict Press x 5-6 reps (sit on a bench without back support and press the barbell from shoulder to
Strength/Skill Hatch or… Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps
Strength/Skill Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Supine Ring Rows x 10-12 reps @ 2111 Station 2 –
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1
Strength/Skill Hatch or… Every 3 minutes, for 18 minutes (6 sets): 3-Position Snatch (high hang, hang, then 2″ below the knee – pause for 2
Every 8 minutes, for 40 minutes (5 sets) for times: Row 500 Meters Run 400 Meters 12 Burpee Box Jump-Overs (24″/20″) 12 Toes to Bar
Limber 11 Covers Mobilty  Skill Training EMOM 12: ODD Mins: 30s of Work EVEN Mins: 30s of Work *Pick two skills you’re not good
Mobility Movement Review/Warm-up  Metcon Teams of 2 for time: Buy in: 1 Mile Run Then, “GI Jane” 100 Burpee Pull-ups “Karen” 150 Wallballs (20,
