Saturday April 7, 2018

Join CJ and Erik today at 10 am for their Seminar on The CrossFit Open. They’ll be going over how you can address weaknesses, what the Open shows you about your fitness and answer any questions you might have (be prepared to ask them).

“Every strike brings me closer to the next home run” – The Great Bambino

A. AMRAP 3 x 5
10 Deadlifts @ 275/185
10 Boxjumps @ 30/24
Row / Bike for Max Calories

3 Minutes rest between Rounds

*Score is total calories

Scaling options
Performance: DL @ 225/155 / BJ @ 24/20
Fitness: DL @ 185/125 | BJ @ 20
Fitness Light DL @ 135/85 | 20 Step Ups

*Bonus
A. Back Squats – 5×7 Across
B. 3 Rounds – 30 GHDSU / 20 Back Extensions / 20 Glute Bridges

Warlock Weightlifting:
A. Back Squat – 8×3@85%
B. Snatch – 75% x 3 x 3, 80% x 2 x 2
C. Clean & Jerk – 75% x 3 x 2, 80% x 2 x 2
D. Snatch High-Pull – 70% (of snatch) x 3, 75% x 3 x 2