The 2016 CrossFit Open starts this week, with the first week’s workout announced this Thursday night! If you’re still on the fence about participating, don’t worry – you can still do the first workout with everyone this Saturday and then sign up through next Monday evening if you decide you do want to participate! The Open is the ultimate community event with tons of support from your fellow members, don’t miss this opportunity to put yourself out there and surprise yourself.
Strength
Clean Complex (1 complex EMOM for 10 mins)
1 squat clean starting from power position/high-hang (no re-dip) + 1 squat clean starting from top of knee/hang position. Ascend weight if form is good – if you performed this last week try to end a bit heavier.
Conditioning
For Time:
50 Calorie Row OR Air Dyne
40 Hang Power Cleans (135/95)
30 Box Jumps (24/20)
20 Back Squats (from floor) (135/95)
10 Handstand Push-Ups
POST-WOD MOBILITY (4 mins)
Lax ball – calves/Achilles (2 min per leg)