Strength
15 Min To Work up to a heavy Snatch or just work on technique for novices (You may do power or squat)
Conditioning
6 Rounds For Time
6 Front Squat 155/105lb (50% of 1RM Front Squat)
6 Push Jerk 155/105lb
6 Back Rack BB Walking Lunges 155/105lb
6 Lap shuttle run
WOD Notes: You must use the same weight for all 3 movements. If you have a mobility issue with front squats, you may substitute back squats for this workout, but go a littler heavier than you would for front squats.
Announcement: Open WOD 13.1 has been announced. Click on the link for workout description and demo.
—-Agenda for Open WOD 13.1 @ CFRAGE is as follows:
8:00am – CFRage opens for warm-up (those who will perform the wod at 9am should arrive)
8:40am – Standards meeting/announcements
9:00am – Heat 1 starts
9:25am – Heat 2 starts
9:50am – Heat 3 starts
10:15am – Heat 4 starts
10:40am – Heat 5 starts
***I will have a heat sign-up sheet available tomorrow. There is a maximum of 10 people/heat. If you aren’t going to be at Rage until Saturday, please email me and let me know what heat you plan on working out in. Remember, you are responsible for your own warm-up and make sure you allow yourself at least 45 min for warm-up so that your body is ready to rage! We will run additional heats if necessary.
***I need 2 volunteers to judge as well. Please let me know if you’re interested.
