dsc_7190

There is still time to sign up for the Open!  You must be signed up and your score entered into the system (by you) by tonight, Monday, February 27th at 8pm. Sign up at games.crossfit.com.   We will verify your score, but cannot put it in for you!  If you are looking to complete the Open workout today, you just need to find yourself a judge to count your reps for you.

ATHLETE

A. Every 90 secs, 3-Position Power Snatch
5 sets, Increasing if form is sound (Start at around 40% of one rep max)

B. “Stop & Go”
AMRAP 4:
30 Double-unders
15 Power Snatch (75/55)
Rest 4:00

AMRAP 4:
30 Double-unders
12 Power Snatch (95/65)
Rest 4:00

AMRAP 4:
30 Double-unders
9 Power Snatch (115/80)

COMPETITOR

If you did not do your 1RM Clean and Jerk Test and 1RM Snatch Test last week, do that today.  If you have been following this programming religiously (meaning all parts, everyday, not just the parts you like) you have been following a progression from Beantown Barbell that has been gearing you up for a new 1RM.

If you did do your one rep max this past week, then do the following:

A. Power Snatch
60%/2
65%/2
70%/2

B. Snatch Pull
(80%/3)3

C. Back Squat
(65%/3)3

D. Gymnastics Conditioning
5 Rounds:
:45 easy Rowing
5 Ring Muscle-ups

E. Conditioning
AMRAP 4:
30 DU
15 Power Snatch (75/55#)
Rest 4:00
AMRAP 4:
30 DU
12 Power Snatch (95/65#)
Rest 4:00
AMRAP 4:
30 DU
9 Power Snatch (115/85#)