Archive for February 26, 2013

Wednesday 20130227 Open Workout

Posted: February 26, 2013 by totactfit01 in Uncategorized
2

Strength:

Deadlift 3 sets of 5  (use same weight all 3 sets)

(add 5lbs from weight used 12Feb2013.  Click here to refresh your memory)

-15 minute cap

Post weight to Comments/LogWOD

POS-Invictus-CrossFit-Games-Deadlift

 

Pic courtesy of CrossFit Invictus.  Throw back to the 2009 CrossFit Games held in Aromas, California.  The first step to this year’s CrossFit Games begins in a week in the CrossFit Open.  Have you registered yet?

 

WOD:

For Time:
1 round Bear Complex (use bodyweight)
50 Double Unders
25 Wallballs (20/14)
25 Chest 2 Bar Pull ups
1 round Bear Complex (use bodyweight)

Post time to comments/LogWOD

 

Video courtesy of CrossFit One World.  As a reminder, one round of Bear complex consists of seven reps of a string of moves in this order…

Power Clean/Front Squat/Push Press/Back Squat/Back Push Press

You must show hip fully open after the Power Clean, before you can begin the front squat.  You CAN combine the front squat and push press into a Thruster, and combine the back squat and back push press into a Back Thruster. 

Goal in this WOD is to go FAST!

 

Cash Out:

-Group Challenge: Timed bar hang…. Last person hanging wins!

followed by…

-4 sets of 12 Reverse Hypers

 

Comp Piece (done after regular class):

A. Establish Max Muscle Snatch

B. 3 rounds not for time:

-3 Power Snatch @ 90% of Muscle Snatch  Max

-8 Alt. DB Turkish Get-ups (load to personal preference)