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14.01.13 Monday

12
Jan

14.01.13 Monday

2014-crossfit-open-1-300x236

 

Registration opens in a couple of days… you ready?

Pre:
NOT FOR SCORE or Time
ME Burpees X 3
* do as many burpees as you can. As soon as your intensity starts to decrease stop. Rest for however long you need. Then repeat. The goal is to find a pace that you can maintain without the pressure of time or reps.

Strength: 
– Back squat – 6RM, then taper back down @95% x 6, 90% x 6
– Push Press – 6RM, then taper back down @95% x 6, 90% x 6

WOD:
3min amrap
10 curtis p’s (115/83) (135/95)
5 TTB
then 12min AMRAP 
10 Cleans
10 box jumps
10 Snatch Deadlifts