Monday, March 2, 2015

Hello!

Week 1 is nearly over for us. If you haven't submitted your score yet please do so at...

http://games.crossfit.com/

If you are not sure how to do this please message Mike or myself or see us in the gym and we'll help you submit your score. The scores must be submitting by 9pm tomorrow night. If you still have not completed the open and need to do this let us know and we'll make sure it can happen tomorrow. 

Strength

Back Squats x 5reps x 2sets - 70-75%

A few warmup sets to start and then two sets at a relatively heavy weight. 

Conditioning

6min AMRAP

  • 6 front squats
  • 6 v snaps 
  • 6 ring rows

4 rounds

  • 20 situps
  • 30sec plank

Two WODs not done back to back, but will be done within the following 5 minutes. The second workout is to be done to build through the core, not for speed. If you are doing the open WOD tomorrow you can warm up with the general class and then hit the workout after working on the bar and through some snatches and clean and jerks. 

- Team 782