01/19/2017
The 5 week cycle we are in will be revolving around getting prepared for the Open. What does that mean??? YOU will be seeing some traditional style crossfit workouts that will be hitting the main 3 energy systems with an emphasis on work capacity. We will also be retesting past Open workouts which will also help us gauge improvement over the past year(s)!
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP
6 Pistol Squats (3 each leg)
9 Floor Press, 115/85#
12 KB Snatches (6 each arm), 53/35#
6 Pistol Squats (3 each leg)
9 Floor Press, 115/85#
12 KB Snatches (6 each arm), 53/35#
Adjustments:
Banded Pistols or Pistols to box
95/65# Floor Press
44/26# or 35/18#