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25
02
2016

Fri 26/2/16 – Canberra CrossFit in Hume

By Scotty 0

Those doing the CrossFit OPEN and taking it seriously

FOR TECH ONLY IN AM
A) Snatch heavy single (no higher than about 75%)
*10mins time limit
B) Clean and jerk heavy single (no higher than about 75%)
*10mins time limit
NOON
Watch 16.1 announcement
PM
Play with a few movements from 16.1 work out a pacing strategy. What you thnk you could maintain Write down a game plan. Analyse EVERYTHING. Make a goal. Don’t do heaps of reps though. Just get a feel

THOSE NOT DOING THE OPEN
POWER
Find a 1rm clean and jerk. This can be any combination of movements to achieve the heaviest weight possible.
Choose from power or “squat” clean and push or power jerk and split jerk.
THEN
EMOM 7mins 1 rep @ 95% +
*For this chose the same movements that you did. ie don’t do squat clean for max and then power clean for your volume work.

CONDITIONING
10min WOD for reps similar to FGB
1min max wall balls
1min max hang power clean 50/35kg
1min max lateral burpees over bar
1min max row OR ASSULT cals
repeat this for 2 cycles (8mins)
Final 2mins of 10min workout ie after the two rounds max double unders

author: Scotty

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