02/16/16: Back Squats and a Little of Everything!
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2016 CrossFit Open: The CrossFit Games Open is the world's premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors. Held in CrossFit affiliates and garage gyms, the Open is designed to be accessible to all athletes while rigorous enough to challenge the world's fittest. Fourteen-year-old high school freshmen compete in the Open, as well as their 77-year-old grandparents and everyone in between. Sign up for $20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country. Workouts are released online each Thursday and athletes have until the following Monday to submit their scores. It all starts February 25, 2016.
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WOD:
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Bootcamp:
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A.) 400 Meters of Walking Lunges
B.) 3X: 1 Minute Per Exercise:
Doubles
Medball Cleans (20/14#)
Burpees
Wallballs (20/14#)
KB Swing (16/12kg)
Rest 1 Minute
Post results to comments!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Back Squat: 3 w/ 95%, 3 w/ 90%, 3 w/ 85%: One Set Every 3 Minutes
B.) 3X: 1 Minute Per Exercise:
Doubles
Hang Cleans (115/85#)
Burpees
Front Squats (115/85#)
KB Swings (1.5/1)
Rest 1 Minute
Post results to comments!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) Back Squat: 3 w/ 95%, 3 w/ 90%, 3 w/ 85%: One Set Every 3 Minutes
B.) 3X: 1 Minute Per Exercise:
Hang Squat Cleans (135/95#)
Rest 1 Minute
Shoulder to OH (135/95#)
Rest 1 Minute
Clean and Jerk (135/95#)
Rest 1 Minute
Post results to comments!
Optional: EWOD/CoreWOD
