WOD for Friday, Jan 12, 2018

Strength 12-01-2018

1) EMOM 4: 2 Squat Clean + Jerk @80% .
Rest 90s between EMOMs + add weight to bar
2) EMOM 3: 1 Squat Clean + Jerk @90% of 1RM.

  • Beginner Strength Option:
    1) Front Squat + Push Press: 5 x 3 + 3. Rest 90s. – Work to a challenging set of 3 Front Squat + 3 Push Press.
    2) Work on Power cleans for reminder of time. Rest 60s.

Open 14.1

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

  • 30 double-unders
  • 75-lb. power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

  • 30 double-unders
  • 55-lb. power snatches, 15 reps

MASTERS MEN – includes Masters Men 55+

Complete as many rounds and reps as possible in 10 minutes of:

  • 30 double-unders
  • 65-lb. power snatches, 15 reps

MASTERS WOMEN – includes Masters Women 55+

Complete as many rounds and reps as possible in 10 minutes of:

  • 30 double-unders
  • 45-lb. power snatches, 15 reps

More info here: http://games.crossfit.com/workouts/the-open/2014

Video links:

Extra Credit 12-01-2018

3 Options:
– Sled Powerwalk: 4 x 50 metres @heavy. Rest 60s.
– Glute Ham Raises: 4 x 8-10. Rest 60s.
or
– Banded Ab Pulldown/Banded Pull-Through: Accumulate 100 reps of each.

*Rest as needed between sets.

Open Gym

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