Blog

STRENGTH:

Shoulder press

Find your 1 RM

7/5/3/1/1/1

CrossFit WOD:

(goal is to complete < 12 min)

No one will be doing more than the prescribed or RX+ weight.  Think it’s too light for you?  Move faster!!!  The Open wods are programmed light every year and are ass kicking!  Some of you read the blog yesterday and got it, while others not so much and spent a lot of time resting and staring at the bar because you lost the INTENSITY.  Ever see a competitive CrossFitter train like that?  No.

21-15-9

power snatches 95#/65# RX+ 135#/85#

K2E

push ups w h/r

Level 1:

15-12-9

power snatches 65#/45#

abmat situps (double up reps)

push ups w h/r