Monday 20140428 Open Class

Posted: April 27, 2014 by ladygrape01 in Uncategorized



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A little TOTF fun Saturday. Three Open WODs drawn at random, and completed over 4 hours. This will happen again soon! 



Front Squat 5×5 @ 70% of  1RM

Sets start every 90 seconds

Should not see ANY butt wink or elbows dropping on these sets.  Keep tension on the way down and explode on the way up. Front Squat 1RM set 4/14/14.

Post weight to comments/ LogWOD



3 Rounds for Time:

20 Hang Power Clean (60% of Clean & Jerk )

1000M Row

Post time to comments/ LogWOD



3 Rounds For Quality

20 Banded or Barbell Good Mornings

10 Reverse Hypers

*Rounds for Quality = Take your time to make EVERY rep perfect!


Homework (done on your own outside of class):

Banded Front Squat stretch – 2 min

Video courtesy of Mobility WOD. Watch from the 4:03 mark to 4:55



Banded hamstring stretch – 2 min per side

Video courtesy of Barbell Shrugged


  1. totactfit01 says:

    For Clean and Jerk %, look off of our recent CrossFit Olympic Total from 17Apr

    Coach D

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