Monday 150406

The Open is over! Congratulations to everyone who participated and survived 5 weeks of competition. We saw many PR's and a bunch of firsts during the Open!
For those of us that take the competition more seriously, we enter what is considered to be "Off Season" programming. You may notice some folks doing some extra work and or different WODs. Sometimes it may just be a small variation in a lift, other times it may be completely different. Overall, we will be focusing more on strength and Olympic lifting than metabolic conditioning. Sometimes this training may take well over an hour or may need to happen in multiple sessions, and will not be coached.
The standard programming for the gym will be what CrossFit recommends- Constantly Varied Functional Movement at High Intensity. We will be posting plenty of strength work, plenty of Olympic lifting, plenty of gymnastics, and plenty of burpees. If you're coming to CrossFit to become more fit, the daily programming will suit your needs.
If you have any questions about this, please do not hesitate to ask.

Back Squat 3RM

Row 2k

Competition:
A. Six sets of:
Power Snatch from Mid-Thigh x 2.2.2
(rest 10-15 seconds between doubles)
Rest as needed
B. Back Squat @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
3. 3 rounds:
Double-Unders x 30 reps
Pistols x 3-5 reps each leg
L-Pull-Ups x 5-8 reps @ 2110