12/15/15: Crazy Back Squats, then Thrusters and TTB
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2016 CFR Open
Starting the week of January 4th, the CFR open will run for 4 weeks. Each week will have 2 workouts that will be submitted and used for scoring. This event is designed for EVERYONE and is good practice for the CrossFit Games Open that starts in February. The workouts will be used as the class WOD, so you will be doing them either way. Cost will be $30 and will come with a t-shirt. Each week we will announce the top three for each WOD and the overall leaderboard. Sign up on the whiteboard!
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WOD:
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Bootcamp:
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A.) 400 M Walking Lunges
B.) WOD:
9 Wallballs (20/14#)
21 TTB
6 Wallballs
15 TTB
3 Wallballs
9 TTB
Post time to comments!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Back Squat:
Find 10 rep max (it will be around 75% of 1RM)
Rest 4 Minutes
Do a set of 10 at 95% of 10RM
Rest 4 Minutes
Do a set of 10 at 90% of 10RM
B.) WOD:
9 Thrusters (155/105#)
21 TTB
6 Thrusters
15 TTB
3 Thrusters
9 TTB
Post time to comments!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) Back Squat:
Find 10 rep max (it will be around 75% of 1RM)
Rest 4 Minutes
Do a set of 10 at 95% of 10RM
Rest 4 Minutes
Do a set of 10 at 90% of 10RM
B.) WOD:
9 Thrusters (185/115#)
21 TTB
6 Thrusters
15 TTB
3 Thrusters
9 TTB
Post time to comments!
Optional: EWOD/CoreWOD
