Remember that Friday Night Lights starts tonight at 4:30pm! We’ll run heats of this week’s Open WOD (with no strength portion) until all teams are done! Morning classes get to mix in a little strength as a primer for the workout.
Strength/Skill
EMOM 10
Even: 5 Touch & Go Power Snatch (S: Squat Snatch)
Start in the neighborhood of 65-70% of your snatch max and work up if you can.
Odd: 4-10 Pullups (add weight if able)
If you’re wanting a good Open score, then skip the Strength portion and just warm up for a little longer while you wait for the rest of the morning class to join you at the WOD. 🙂
WOD
Open WOD 16.2
AMRAP 4 + Bonus Time
25 T2B
50 Double Unders
15 Squat Cleans – 135/85
Time extends 4 minutes each time a round is completed. The reps decrease while the load increases. If you finish the 15 SC in under 4min, then start immediately at:
25 T2B
50 Double Unders
13 Squat Cleans – 185/115
If finish the 13 SC with less than 8min on the clock, then start immediately at:
25 T2B
50 Double Unders
11 Squat Cleans – 225/145
If finish the 11 SC with less than 12min on the clock, then start immediately at:
25 T2B
50 Double Unders
9 Squat Cleans – 275/175
If finish the 9 SC with less than 16min on the clock, then start immediately at:
25 T2B
50 Double Unders
7 Squat Cleans – 315/205
If you finish all 7 SC, stop and record your time.
Scaled:
TBD
Refer to games.crossfit.com for full standards.
Daily Reading
1. 5 Stretches to Unlock Your Weightlifting Potential
2. Physician: “He’s Basically Cured His Diabetes”
3. Guided Visualizations for the 2016 CrossFit Open
4. Check out this new diet that guarantees you to lose weight quickly!