WOD for Friday, Oct 11, 2019

CrossFit Open 20.1

Workout announced Friday AM

How it works at CFCH;
– 0630, 0730, 1100 classes will do the Open workout as a class
– 1550-2000 will be 'Coached Gym'. Arrive at any time and select a starting time from the whiteboard.
– CFCH Coaches will be available in the PM to explain the workouts, the warm-ups and so on, but there will not be normal classes in the PM.
You DO NOT have to be officially registered in the Open to attend. All welcome.
– The normal class programming will be shown here in WODconnect if you wish to catch it up on the weekend or another time.

Strength 11-10-2019

Split Jerk: Heavy Double in 10 sets. Rest 2:00

  • Options: Moderate double, or technique practice.
  • You'll see this again NEXT Friday for a 1RM.

Conditioning 11-10-2019

4 Rounds, for a pump:
25 Barbell Rows (light)
25 Push-ups
40m Gun Walk
25 Banded Overhead Triceps Extensions

  • No score today, instead name your favourite sport, or sportstar, to watch.

Extra Credit 11-10-2019

2:00 3-Way Foam Thoracic Spine
3:00 of Parasympathetic Breathing

Open Gym

Make a note of your achievements in 'Open Gym'