Strength
3 Position Clean – floor + below knee + above knee
—5 sets @ 80-90% of 1RM clean
Conditioning
“Open WOD 14.4” – 14 Min AMRAP
60 Cal Row
50 T2B
40 Wall Balls 20/14#
30 Power Cleans 135/95#
20 Ring Muscle-Ups (sub: 20 GI Janes)
WOD Notes: TD = 1+ Round. If 50 T2B is too many reps to where you have to do singles for most of the reps, I’d recommend doing 14 min amrap & cut all the reps in half (30/25/20/15/10). Power clean weight is 50% of your power clean.
Reminder: The CrossFit Games Open starts tomorrow with the live announcement of 16.1 at 8pm. Feel free to stop by Rage for the live viewing! Most of the coaches are doing the WOD’s Friday Nights between 6:30-7:30pm (stop by to cheer them on and you will get a sneak peek of what you’ll be doing Saturday!) We are encouraging everyone to try to do the Open WOD’s every Saturday (9-11am) for the next 5 weeks! If you still want to join a team (Blue, Green, Red) please let one of the coaches know! The atmosphere will be electric especially if you’re there! Feel free to bring your kids! We will have snacks/refreshments! If you want to see your name on the worldwide leaderboard, sign-up at www.games.crossfit.com. The cost is $20. 3.2.1…Rage!!!
