This week we will begin posting not only the regular Open Class workouts, but also the Competition WODs. The Competition WODs are for those looking to push themselves to the next level, in terms of being competitive for the CrossFit Games. If you choose to do the Comp WODs, you will be more on your own, in the sense that a coach will not go over every move in the WOD with you. We will all do the warm up, then those looking to do the Comp WODs will break off. While the Comp WODs are open to any TOTF members, it is highly recommended that you have a good amount of experience in CrossFit movements prior to moving on to this level. Consult one of the coaches if you need advice on this. Also, realize the Comp WODs will most likely go longer than an hour, so plan accordingly!
OPEN:
Strength:
Clean & Jerk: 10 X 2
Increase weight with each set
WOD:
“Lynne”
5 Rounds for Max Rep:
Body weight Bench Press
Pull ups
-There is no time component to this WOD
Post reps for both exercises in all rounds to comments/www.logwod.com
Video courtesy of CrossFit HQ. Games Athlete Kristen Clever and Dave Lipson doing Lynne
COMP:
Strength:
Full Clean & Split Jerk: 10 X 2
Increase weight with each set
WOD:
“Lynne”
5 Rounds for Max Rep:
Body weight Bench Press
Pull ups
-There is no time component to this WOD
Post reps for both exercises in all rounds to comments/www.logwod.com
After “Lynne”:
5 Rounds:
10 Ring Push ups
2 Muscle Ups
Cash Out:
10 min Squat test
Video Courtesy of Mobility WOD
CrossFit Team Offutt Tactical Fitness 