Workout one of the CrossFit Open done. Once again, the atmosphere was electric but sadly we only had one death from going to hard, so we have some making up to do on 18.2. This week on the main CrossFit Program we have some Oly EMOM’s, CrossFit.com workouts and you are programmed to hit 102% on your front squat 1 rm.
Go hard in the beginning, hard in the middle and hard at the end. The week will start off with alternating reps of 6 and 1 on your front squat with the last rep ending up at 102%. The back squats are still in this week and part of a 3-minute window, followed by a deadlift 3-minute window and a clean and jerk 3-minute window – all at 100kg.
Only 27 minutes of fitness today but in two different workouts. A couplet of snatch and muscle ups to start then some more 3-minute rounds but this time with no rest and accumulating double under’s.
A 10-minute EMOM of 1 rep max snatch’s starting at 50% then a strength wod of power cleans, ring dips and overhead squats. To finish we want you to work on 15 minutes of mobility.
No weights today. The first workout is a 1 round sprint start triplet of rowing, burpees and a 400m run. The second workout is a rolling clock of lights cardio movements lasting 30 minutes.
It may be safe to say that there are no ttb in the next open workout so first of all there is a 3 round triplet of running, toe to bar and deadlifts. The first section is a 15 minute front squat EMOM at 80%
There is the week ahead boys and girls. Also, if you would like a massage for free just leave your name under the blog on Facebook and I’ll be giving a maintenance and recovery massage to one person per week who has entered the open.
Peace out troops.
The CFR crew